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. #576
    GFH Lones Green's Avatar
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    max bench

    DB incline:
    30's x 8
    55's x 8
    65's x 8
    75's x 5
    80's x 5

    key presses:
    15's x 8
    35's x 8
    50's x 8

    pushdowns:
    30 x 15
    50 x 15
    75 x 15


    done. don't think i'll DL tomorrow, probably just gonna work on some pull throughs, reverse hypers, and rows. gonna rest up for squats this week.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  2. #577
    GFH Lones Green's Avatar
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    dl/assistance

    GM's:
    bar x 10
    135 x 8
    185 x 8
    225 x 8

    db rows:
    50's x 25
    110's x 15
    110's x 10

    pull throughs:
    stack x 3 x 8

    pulldowns:
    100 x 10
    140 x 10
    160 x 10
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  3. #578
    ANVIL POWER Detard's Avatar
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    Solid past 2 workouts man.
    w:225lbs. h:5'10.
    630/385/545/1560
    Journal | Vids

    "im ready for the ladies too, my stomach has never been bigger and ive never been hairier." - Stumprrp

    TJW

  4. #579
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    Sick f'n sessions lones. Short and sweet. Love it.

  5. #580
    GFH Lones Green's Avatar
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    thanks dudes. the less time working out the more time i have to eat.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  6. #581
    GFH Lones Green's Avatar
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    dynamic bench

    *5 min on bike*

    DE bp, all close grip:
    bar x 10
    135 x 3 x 2
    155 x 3 x 2
    185 x 3 x 2

    overhead tricep extensions w/cable:
    30 x 10
    50 x 10
    70 x 10
    50 x 10

    lateral raises:
    15's x 10
    25's x 10
    35's x 10

    front raises:
    15's x 10
    25's x 10
    25's x 10


    short and sweet. did a TON of foam rolling, stretching, and knee rehab stuff. my knee is bothering me a bit again, TKE's and heel touches off a very low box usualy clear the aggitation up pretty quick. depending on how i feel, i'm going to squat tomorrow. if i feel like s*** i'm just going to do power squats. my hammies are still sore from those GM's, i was doing them really deep on monday. the pull throughs were heavy as well.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  7. #582
    GFH Lones Green's Avatar
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    my plan is to squat in full gear saturday night, bench sunday, rest the week of x-mas, and start the standard westside template the next week.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  8. #583
    GFH Lones Green's Avatar
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    SQUATS

    warmed up with stretching, foam rolling, TKE's (1 x 20 each knee), 2 sets of reverse hypers.

    squats, wide stance:
    bar x 10
    135 x 10
    245 x 5
    335 x 3 (add belt)
    385 x 2
    425 x 1

    put the v-type on

    425 x 1 (i usually start kind of light with the suit to break it in for the session, this weight almost came off my back it was so fast)
    475 x 1
    515 x 1 (add knee wraps)
    535 x 1

    cable abs, 3 x 10

    side bends, 2 x 15

    leg extensions & seated calf raises, 1 x 40 on each (for patella tendon)

    more reverse hypers, heavier this time


    great workout, i was one of 3 guys in the gym...and of course when i went to put my suit on the other 2 guys had taken all my weight off and were doing quarter squats with 225, belt on, and grunting real loud. you'd think chalk everywhere, my bottle of gatorade, and my belt over the bar would get the point through. guess i'll make a sign out of posterboard and duct tape it to the bar next time. in other news, the suit is really getting broken in good, and really conforming to my body. i'm still good for more on squats...it'd be badass to hit 600 at the meet at the end of february. the hardest part of it all is hitting depth, and the squat rash i get from the bar and the suit on my shoulders and back. maybe a few more workouts before the new year here and there if i'm feeling like it. other than that i'm looking forward to beating the s*** outta my body with the standard westside template. hope everyone has a good x-mas!!!
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  9. #584
    Senior Member deeder's Avatar
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    Very nice squat session!
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  10. #585
    GFH Lones Green's Avatar
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    Quote Originally Posted by deeder View Post
    Very nice squat session!
    thanks dude. im really liking this v-type, im pumped to get the viking the briefs.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  11. #586
    Getting Better..... bigmoney's Avatar
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    hell yeah man, nice squats for sure!

  12. #587
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    excellent squatting! 600 in comp would be sick

  13. #588
    GFH Lones Green's Avatar
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    thanks dudes. if the meet was tomorrow i'd try 600 haha.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  14. #589
    GFH Lones Green's Avatar
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    here's what i did this week:

    ME Bench

    weight: 315 (post workout, after gatorade & pizza)

    DB Incline:

    30's x 8

    50's x 8

    75's x 8

    85's x 5

    100's x 3



    Rolling DB extension:

    30's x 12

    50's x 12

    60's x 12



    Seated Tate press:

    20's x 10

    30's x 10

    35's x 10



    cable rows:

    100 x 10

    140 x 10

    220 x 10



    face pulls:

    70 x 15

    100 x 15

    160 x 15



    plate pinches, 2 10 lb plates and 1 5 lb plate in each hand until failure, 1 x 1



    pretty high volume today, not sure why. just felt like it i guess. gym's closed tomorrow so i have to do ME squat/dl on tuesday. i've got kind of a cold, i feel awful when i first wake up, and i coughed up some nice stuff at the gym tonight. i dont think its anything i should be worried about though. i'm happy to get back into lifting, breaks are good for the body though. hope everyone has a happy new year.



    ME Squat/DL

    warmed up with a bunch of stretching, foam rolling, TKE's and heavy reverse hypers as always

    Sumo deads:

    135 x 8

    245 x 5

    245 x 5

    335 x 5 (add belt)

    385 x 3



    Box squats 1 inch below parallel:

    (went ahead and put v-type on, straps down)

    bar + green bands x 8

    135 + green bands x 8

    225 + green bands x 5

    275 + green bands x 5

    315 +green bands x 3

    335 + green bands x 3



    did a few more sets of reverse hypers and some green band GM's. i'm not liking deadlifting in the suit, i think i'm just gonna dead in a belt and t-shirt. still trying to get used to sumo. that last set of squats felt pretty good, probably around 535 at the top, because i'm so tall. i'll probably up the weight some next week, and try to jimmy rig a reverse band DL on my sorry excuse for a rack. probably only 1 more workout this week, i'm looking forward to getting in the full swing of westside next week. i'm gonna shoot for 10 hours of sleep a night, thats one of my main problems. in further news, i've been watching strongman a lot, its been on quite a bit...Zydrunas Savickas is a monster. thats all.



    DE Bench

    dynamic bench, quadrupled mini band around wrists/forearms, helps with learning to push outward:

    bar x 10

    135 x 3 x 2

    155 x 3 x 2

    185 x 3 x 2

    225 x 5 (no band, just felt like doing these)



    pushdowns + mini band around back of neck:

    30 x 12

    50 x 12

    75 x 12

    50 x 12



    t-bars:

    1 plate x 10

    2 plates x 10

    3 plates x 10



    delt raises:

    25's x 10

    35's x 10

    45's x 10



    DB shrugs:

    100's x 10

    150's x 10



    forearm curls, 2 x 10 (did these to help elbow pain)



    bands are fun, but hard on the joints. i keep meaning to do 10 min of elliptical on bench days, just so i don't have a heart attack, but i always forget. oh well, i'll start next week with the straight westside template.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  15. #590
    GFH Lones Green's Avatar
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    ME Bench

    Dead press, just a few inches off chest, close grip:
    135 x 2 x 8
    185 x 8
    225 x 8
    245 x 5
    275 x 5
    315 x 3
    335 x 3

    rolling db ext:
    30's x 12
    50's x 12
    60's x 12

    key presses:
    30's x 8
    50's x 8
    60's x 8

    DB rows (chalk only):
    70's x 25
    100's x 20

    standing face pulls:
    30 x 15
    50 x 15
    80 x 15


    first official day of the standard westside template. i'm going to be eating and training like a madman these next couple months. i got some maximus & nitrean on the way, and i'm heading to the grocery tomorrow.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  16. #591
    GFH Lones Green's Avatar
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    ME Squat/DL

    warmed up with stretching, TKE's, band work and heavy reverse hypers
    conventional dl, raw:
    135 x 2 x 8
    225 x 8
    275 x 5
    315 x 5 (belt)
    365 x 3

    box squat 1 in below parallel, all sets done w/choked purples, v-type, belt:
    135 x 10
    225 x 5
    275 x 5
    315 x 5 (straps up)
    365 x 3
    405 x 1

    more heavy reverse hypers


    that last set of squats was heavy. i was drained, plus it was a lot of weight...it felt like the heaviest thing i've had on my back. after going sumo i really can't pull conventional all that well. i think i'm going to stick with sumo and do conventional stance once in a blue moon. westside is beating the s*** outta me.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  17. #592
    GFH Lones Green's Avatar
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    DE bench

    dynamic bench w/doubled mini's, close grip:
    95 x 4 x 2
    135 x 4 x 2

    pushdowns w/mini:
    30 x 15
    50 x 15
    70 x 15

    cable rows:
    140 x 12
    180 x 12
    220 x 12

    seated DB ohp:
    30's x 15
    40's x 15
    50's x 15

    forearm curls, 3 x 10 for elbow tendon pain


    good workout, spotted a guy doing a 365 raw bench. my backs been real sore after those conventional deads. lifting a lot of stuff at work and moving TV's hasn't helped much either.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  18. #593
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    nice assitance work and strong squatting the other day. You should take some time off if Westside's beating the crap outta you, or try dropping the volume for a while.

  19. #594
    GFH Lones Green's Avatar
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    Quote Originally Posted by RedSpikeyThing View Post
    nice assitance work and strong squatting the other day. You should take some time off if Westside's beating the crap outta you, or try dropping the volume for a while.
    thats not a bad idea. after both ME days of westside i always want to take a week off, haha. i'm about 10 weeks out from a meet though.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  20. #595
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    Quote Originally Posted by lonesXedge View Post
    thats not a bad idea. after both ME days of westside i always want to take a week off, haha. i'm about 10 weeks out from a meet though.
    hmmm you might want to ask the pros what to do. A week off, then bust your ass for 9 weeks, take a week off before the comp, etc.

  21. #596
    GFH Lones Green's Avatar
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    DE Squat/DL

    sumo DE dl's:
    135 x 3 x 2
    245 x 3 x 2 (add belt)
    295 x 2 x 2

    DE box squat, 1 in below parallel, v-type w/straps down, all sets done with green bands choked on bottom of rack:
    135 x 3 x 2
    225 x 3 x 2
    275 x 2 x 2

    green band pull throughs, 3 x 8

    sit ups w/10 lb plate, 3 x 10

    calves, 3 x 10


    im really tired, but i should be better by sunday...me and a couple friends are having a mcdonals chicken nugget eating contest this weekend. SHW!
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  22. #597
    Senior Member deeder's Avatar
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    Dynamic sumo pulls... Ouch! My hips hurt just thinking about them!

    Nice work!
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  23. #598
    GFH Lones Green's Avatar
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    Quote Originally Posted by deeder View Post
    Dynamic sumo pulls... Ouch! My hips hurt just thinking about them!

    Nice work!
    thanks d00d.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  24. #599
    GFH Lones Green's Avatar
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    ME Bench

    warmed up with normal streching/foam rolling + 10 min elliptical

    Floor press, all sets done raw, close grip in cage:
    135 x 8
    185 x 8
    225 x 5
    275 x 3
    315 x 1

    im pretty sure i could do a ton more weight on these if i had a spot. i'm really strong on floor presses compared to other ME bench lifts...why is this?

    dip machine:
    4 plates x 10
    4 1/2 plates x 10
    5 plates x 10

    DB rows:
    70's x 20
    100's x 20
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  25. #600
    GFH Lones Green's Avatar
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    ME squat/dl

    warmed up with TKE's, heavy reverse hypers, foam rolling, etc

    squats, wide stance:
    135 x 8
    245 x 8
    335 x 5 (add belt)
    385 x 1
    425 x 1
    475 x 1 (add v-type, straps down)
    515 x 1 (straps up)
    535 x 1

    sumo deads off plates:
    135 x 5
    225 x 5
    315 x 3
    365 x 3

    more reverse hypers, and band leg curls. nothing left in the tank right now. i need to start DLing before squatting, seeing as how i suck at it. i'm going to make the trek to cell block gym hopefully in 2 weeks and get in a squat workout and a bench workout. im also looking at another gym about 45 min away.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

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