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. #201
    Crikey, its a 30 foot ape! Kong's Avatar
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    14.07.08 - Pull (Hypertrophy Based)

    All weights in kgs/lbs

    Warmup sets in itallics

    SLDL
    40/88x10
    100/220x5
    110/242x5
    Finger started hurting too much so left last set and rested it for a bit

    DB Row
    15/33x10
    32s/70sx8
    36s/79sx8...only managed 6 on my right hand due to my broken finger

    Straight-Bar Pulldown
    75/165x8
    90/198x4
    77.5/171x7

    BB Preacher Curls
    20/44x8
    25/55x6

    Stationary Bike - 10 minutes at 150bpm
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  2. #202
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    hey dude..careful with that finger...dont want to screw yourself more thn you already are ya know? Nice progression btw

  3. #203
    Crikey, its a 30 foot ape! Kong's Avatar
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    Cheers mate. Went to the hospital and they said it's not broken but the muscle around the knuckle is trashed from straightening it because it went all bent and wierd after it happened. Still swelled up to hell but doesn't hurt as much and can't straighten it properly so i just gotta give it time.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  4. #204
    Crikey, its a 30 foot ape! Kong's Avatar
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    17.07.08 - Push Hypertrophy

    All weights in kgs/lbs

    Warmup sets in itallics

    Had to take it steady due to feeling fragile due to partying

    BB Squats
    60/132x10
    70/154x10
    80/176x8

    Hack Squats
    40/88x10
    45/99x8

    Flat BB Bench Press (Touch & Go)
    60/132x10
    80/176x10
    85/187x8

    At this point i had to rush to the toilet and vomit due to having a bad stomach, getting foggy vision and going dizzy and i had to sit on the toilet floor for 20 minutes stopping myself passing out! Thats what happens when you go out Tuesday and party till Wednesday night! Not putting and cr@p in my body from now on cause it's obviously not worth it.
    I'm also confused as to why my benching is stronger than my squatting at higher reps.
    I'll do my missed delt and calf work tomorrow.
    Last edited by Kong; 07-17-2008 at 01:32 PM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  5. #205
    Crikey, its a 30 foot ape! Kong's Avatar
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    Was going to do ME Pull today but finger swelled up again from work so wouldnt have been able to grip anything so gonna try tomorrow
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  6. #206
    Crikey, its a 30 foot ape! Kong's Avatar
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    Haven't been up tomuch because of my finger so thought i'd post my new routine that im starting tomorrow or Monday

    Mon - DE Bench, ME Overhead

    DE Flat BB Bench (8-10x3 with 50-60% 1rm)
    Dips 3x5/Incline DB Bench 3x6-12
    ME Overhead (Military Press, Log Press, Push Press, Seated Dead Press)
    Dead Row 3x5
    Skullcrushers 3x6-12 superset Ez-Preachers 3x6-12
    DB Shrugs 3x6-12
    Bent-Over Raises 3x6-12

    Tue - ME Squat

    ME Squat (Wide Stance Squat, Box Squat, Dead Squat, Squat Lockouts)
    SLDL - 3x5
    Leg Curls - 3x6-12
    Situps 3x5
    Calf Raises 3x5
    HIIT Stationary Bike

    Thursday - ME Bench, DE Delts

    ME Bench (Flat Pause Bench, Dead Press, Rack Lockouts, Decline Bench)
    DE Military Press (8-10x3 with 50-60% 1rm)
    Power Cleans/Hang Cleans 3x5
    CG Bench 3x5
    Pulldowns 3x6-12
    Ez-Curls 3x5
    Side DB Raises 3x6-12

    Friday - ME Deadlift, DE Squats

    ME DL (DL, Platform Pull, Rack Pull, GM)
    DE Box Squats (8-10x2 with 60-70% 1rm)
    Leg Press 3x5/Hack Squats 3x6-12
    GHR 3xmax
    Seated Calf Raises 3x6-12
    Ab Circuit (Pick 3 exercises and perform one set after the other with no rest and repeat 3 times)
    Farmers Walk
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  7. #207
    Crikey, its a 30 foot ape! Kong's Avatar
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    22.07.08 - DE Squat, Back

    Scrapped the last routine i planned and decided to go back to a powerbuilding routine based around HB's.

    Had to take it pretty wasy today because after a return trip to the hospital yesterday (because even though they said my knuckle was just swolen) due to seeing no improvement the doctor apologised greatly and decided this time after x-raying it again that it's severely fractured. This means that i get to go to the Fracture Clinic this afternoon and have it reset and cast...fun!

    All weights in kgs/lbs

    Warmup sets in itallics

    Skipped DE Squats because the box was in the back room and did'nt want to have to carry it upstairs due to my finger hurting (and lets face it the ensuing back workout wasn't gonna make it feel nice).

    Did all sets with a lifting strap on my right hand holding it with just two fingers...

    Power Cleans
    30/66x12
    60/132x3
    65/143x1 - Wanted to go to 75/165x3 but the pressure from flicking the weight at the top was raping my knuckle!

    Kong Row (BB Dead Row in rack)
    60/132x12
    90/198x5
    90/198x3

    Low-Pulley Cable Row
    100lbsx12
    180lbsx6
    160lbsx8

    Chindowns (Underhand pulldown)
    45/99x12
    90/198x8
    105/231x5

    Low-Pulley Face Pull with rope
    20lbsx12
    50lbsx8
    60lbsx6

    Kong Shrugs (High Rack pull to Shrug)
    60/132x12
    110/242x4
    Finger finally gave out so called it a day

    Comments - Was actually a pretty decent workout to say ive got a smashed knuckle and was wincing in pain on every rep. Weights haven't dropped that much either to say i haven't trained back properly in two weeks due to my knuckle. Face pulls weren't up to much because i haven't done them in a while. Atleast i went out on a decent session. Hopefully they'll just cast the one finger and won't have to set it to the middle fnger cause if they do it will mean using pretty much just machines for all my workouts for atleast a month!!! That's pretty much my worst nightmare, it's bad enough that i wont be able to train my back
    Last edited by Kong; 07-22-2008 at 06:08 AM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  8. #208
    Crikey, its a 30 foot ape! Kong's Avatar
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    Went to the fracture clinic and the consultant said that my knuckle is smashed and needs rebuilding! Apparentlt the surgeons are having a meeting in the morning to decide what they will do and i have to fast from midnight due to the possibility that i may have to go in surgery tomorrow...good times
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  9. #209
    Crikey, its a 30 foot ape! Kong's Avatar
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    23.07.08 - ME Bench, Chest, Light Delt & Tris, Abs, Calves

    Didn't get called in for surgery today but they called and i'm in at 10:30am tomorrow...fun times!


    All weights in kgs/lbs

    Warmup sets in itallics

    ME Flat Pause Bench
    30/66x15
    60/132x12
    70/154x5
    85/187x4
    100/220x3
    120/264x2
    130/286xmiss - Didn't even move!
    125/275x1 - Elbows flared on second half of lift!
    Awful benching, couldn't get comfortable and really weak compared to usual

    Nautilus Chest Press (Hammer/Dip Grip)
    36/79x12
    104/229x4
    104/229x3
    Wanted to do dips but would have been too much pressure on the finger

    Hammer Strength Chest Press (Pause on stops)
    10ps/22psx12
    30ps/66psx8
    35ps/77psx5

    Pushdowns
    20lbsx20
    40lbsx16
    50lbsx13

    Side DB Raises
    2.5s/6sx18
    5s/11sx8
    Haven't done any kind of raises in ages

    Decline Situps
    2 Sets warmup on shallow declines
    x4
    x3

    Leg Raises
    x8
    x6

    Standing Calf Raises
    105x12
    390lbsx5
    390lbsx4

    Seated Calf Raises
    25/55x12
    40/88x10
    45/99x8

    Volume felt awesome but didn't enjoy having to use mostly machines on chest, miss my dips and dumbells
    Last edited by Kong; 07-23-2008 at 04:12 PM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  10. #210
    Crikey, its a 30 foot ape! Kong's Avatar
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    Went infor the operation this morning. Got there at half ten this morning and they didnt take me down to theater till 4. I woke up with 2 wires sticking out each side of the top of my knuckle about an inch and a half! I've never been in so much pain. They had to give me what they said is enough morphine for 3 people and it still didnt help so they gave me codeine too and im still in agony. They let me go home at half seven and i feel awful. The pains unbearable
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  11. #211
    Crikey, its a 30 foot ape! Kong's Avatar
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    28.07.08

    Due to my indecisiveness i've started a completely different routine to what i posted which is a modified Starting Strength with a different rep structure for squats that is based around a 6 week russian squat peaking cycle of www.joeskopec.com...

    Took a step back on all weights so as not to kill my finger and to keep progress going

    All weights in kgs/lbs

    Warmup sets in itallics

    BB Squat
    50/110x10
    105/231x2
    105/231x2
    105/231x2
    105/231x2
    105/231x2
    105/231x2

    Kong Row (BB Dead Row in Power Rack)
    20/44x10
    85/187x5
    85/187x5
    80/176x5

    Chindowns (Underhand Pulldowns)
    45/99x10
    90/198x8
    90/198x8
    90/198x8
    Looked at my sheet after and was meant to do these on Friday and face pulls today so did face pulls later anyway...

    Flat BB Bench (With pause)
    50/110x10
    90/198x5
    90/198x5
    90/198x5
    Bench wasn't as strong as i expected with the lighter weights. Wanted to do it before the rows but the guys that were on it had 4 sets left so didn't want to just sit around which may be to blame...

    Decline Situps
    x10
    x8
    x8
    x8

    Face Pulls
    20lbsx10
    40lbsx8
    Had to stop here with only two sets left! Started to feel really sick, dont think the painkillers are doing my stomach any good.

    Notes - Good workout overall apart from the dodgy stomach and the extra time taken due to doing the pulldowns instead of face pulls.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  12. #212
    Crikey, its a 30 foot ape! Kong's Avatar
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    I may have possibly the worst post - views count ratio ever! C'mon guys...where's the love? Spamming/bumping my own journal just isn't satisfying anymore! Not only does it make me look desperate, afte all this time it's making me feel desperate too...
    Last edited by Kong; 07-28-2008 at 06:43 PM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  13. #213
    WBB Team Captain Coke's Avatar
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    Efforts are looking solid in here Kong, make no mistake.

  14. #214
    Crikey, its a 30 foot ape! Kong's Avatar
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    Cheers man
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  15. #215
    Senior Member Bruteman's Avatar
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    Quote Originally Posted by Kong View Post
    I may have possibly the worst post - views count ratio ever! C'mon guys...where's the love? Spamming/bumping my own journal just isn't satisfying anymore! Not only does it make me look desperate, afte all this time it's making me feel desperate too...
    lol, don't sweat it man. As long as people are looking that means they are interested. I've had a few long spells were the only person who posted in mine was Coke man. He's cool like that.

    Sucks about the finger. Hope that clears up quick, if for no other reason so you can get off the crappy meds.
    My Journal
    Yea, though I walk through the valley of the shadow of death, I will fear no evil,...Cuz I'm the baddest motherf***er in the valley!
    "The wait in the dressing room before a boxing match --that last hour -- would be enough to strip a man that never boxed before of whatever Pride, Desire, and Heart he THOUGHT he had" -John Scully
    "It takes no effort to be ordinary. Ordinary is not even a challenge. You can do nothing and be ordinary."- Bernard Hopkins

  16. #216
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks man. Cut down from having to take 3 at a time (only prescribed 2 but pain was too much) to 1 when i get up and another at about 6pm. And yeah Coke always keeps the journals alive!
    Last edited by Kong; 08-07-2008 at 10:21 AM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  17. #217
    Crikey, its a 30 foot ape! Kong's Avatar
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    30.07.08

    All weights in kgs/lbs

    Warmup sets in itallics

    BB Squats
    60/132x10
    105/231x3
    105/231x3
    105/231x3

    Good Mornings
    20/44x10
    50/110x5
    55/121x5
    60/132x5
    Haven't done these properly before so had to test my weights

    BB Military Press
    20/44x10
    50/110x5
    50/110x5
    50/110x5

    Calf Raises
    150x10
    300x8
    Had to leave because it feels like something popped out of place (a pin or something) in my finger...
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  18. #218
    Crikey, its a 30 foot ape! Kong's Avatar
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    Went to the hospital and waited for 3 hours to have the dressing cut off and be told that one of the pins has popped out (it had ripped open the top of my finger too while i was waiting...fun) and that i have to go back into surgery tomorrow. Yay.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  19. #219
    Determined View 1's Avatar
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    Been looking over the last couple pages, your lifts all look solid, sucks about the broken finger, your a savage for lifting with pins in your finger, hope it heals soon.
    Success is achieved by doing a little more than you thought you could, and a lot more than anyone else.

  20. #220
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks man
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  21. #221
    Bulk me. MJay's Avatar
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    Awesome stuff kong, your killing it despite the finger!

  22. #222
    Crikey, its a 30 foot ape! Kong's Avatar
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    Cheers man. Pulled the other pin out earlier cause it was just getting in the way (theyre going to remove it anyway). Hurt like hell unsuprisingly!
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  23. #223
    Crikey, its a 30 foot ape! Kong's Avatar
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    31.07.08 - FAREWELL UPPER BODY WORKOUTS...till my fingers healed...

    Got a phone call this morning to say im in surgery tomorrow to have the operation done again. Seeing as its obviously the pressure on my hand from training that forced the pin to pop out i'll be laying off upperbody and anything that involves gripping (squatting too...nooo!) so decided to treat myself to a BB style upper body day.

    All weights in kgs/lbs

    Warmup sets in itallics

    Flat BB Pause Bench
    60/132x10
    75/165x5
    80/176x5
    85/187x5
    90/198x5
    95/209x4 - Not happy with how much my pressing strength's dropped, and it's only gonna get worse as of tomorrow.

    Nautilus Chest Press (Vertical/Dip Grip)
    64/141x8
    64/141x8
    64/141x5 - Tris were fried. This machine has a wierd ROM which brings your palms really close at the contraction and it destroys your tris.

    Incline Smith Bench
    80/176x8
    70/154x8...whuh?
    60/132x6 - Was planning to go for an easy 8-10-12 on these but triceps were giving out too quickly, need to kill them with close-grip when i get back at it.

    Chest Supported Bench Grip Row
    15/33x10
    45/99x5
    50/110x5
    55/121x3 - Finger really started swelling and weeping...

    HS High Row
    20ps/44psx10
    40ps/88psx8
    40ps/88psx8 - Had to stop here. Went lighter than usual but pain becameunbearable and finger went purple.

    Tricep Pushdowns
    10/22x10
    40/88x8
    40/88x8
    40/88x8
    45/99x5
    30/66x10
    20/44x12

    Decided to try back again as finger wasn't as painful...

    One-Arm HS Chest Supported Row
    50/110x8
    40/88x10
    30/66x12 - Went really light on these and not only did it not bother my finger but i enjoyed feeling the muscle work with the lighter weights (never thought i'd say that).

    HS Preacher Curls
    10/22x8
    10/22x8
    10/22x8
    12.5/27.5x5
    0x9 - Thought i'd turned into a pussy but then realised tht the bar/lever thing probably weighs about 15 or 20kg's

    DB Shrugs
    15s/33sx8
    15s/33sx8
    15s/33sx8
    20s/44sx5
    12x5s/28sx10 - Again kept it light on the finger and focused on feeling the muscle with a slow movement.

    Summary - Good session all in all to say my fingers *****ed. Now just gotta sit and watch myself waste away over the next 8 weeks

    I'm going to devise a 3 day a week lower body routine for while im out of it that will have to comprise of machines. May aswell try and get my legs massive while everything else wastes away. I'll post it later.
    Last edited by Kong; 07-31-2008 at 01:54 PM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  24. #224
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    960
    Had the op today. Everything went a lot smoother. I only had to wait half an hour for surgery as opposed to 4 like last time and my hand didnt feel like theyd took it in turns smashing it with a lump hammer when i woke up. Turns out that some of the staff are actually capable at Doncaster Royal Infirmary. Theyve actually cut the pins down this time too so i dont have 5 inch of metal tubing sticking out the top of my fingers this time.
    Last edited by Kong; 08-05-2008 at 01:03 PM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  25. #225
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    960

    05.08.08

    This is my first workout since i had the pins refitted on Friday. For this reason all upper body movements are only done with my left side and free squats have been replaced with leg machines cause if i put too much pressure on my hand ut leads to the pins popping/ripping/tearing out which i found out last Wednesday (as you can imagine it isn't nice).

    All weights in kgs/lbs

    Warmup sets in itallics

    ATF Sled Hack Squats
    20/44x12
    40/88x8
    50/110x8
    50/110x8
    Not sure how much the thing that rests on your shoulders and holds the weights weighs so didn't include it in the totals thats why the weights look so lame. Reckoning about 40kg/88lbs.

    Decided to try smith bench. Thought that my hand would be ok seeing as the bar is on a fixed plane so i could push it with open hands...
    Flat Smith Pause Bench
    50/110x12
    90/198x5
    Nope...felt a horrible twinge around my pins so thought it would be intelligent to stop. The weight felt horrible as it put too much pressure on my bad hand which in turn reduced blood flow and made the finger feel awful, i hate this!

    One-Arm HS Dead Chest Press (Press weight off rubber stops)
    15/33x12
    25/55x5
    30/66x5
    35/77x5

    One-Arm HS Chest Supported Row
    25/55x12
    50/110x5
    55/121x5
    60/132x5

    Calf Press
    50/110x12
    80/176x12
    80/176x12

    Decline Situps
    Flatx12
    5 Degree declinex12
    10 Degree declinex12

    HIIT Stationary Bike
    - Level 1 - 3x30 seconds intense/30 seconds steady - Finishing heart rate =169

    One-Arm Wide Grip HS High Row
    20/44x12
    40/88x5
    40/88x5
    Only did these cause i had a load of energy left which is unusual for me as im a lazy sod so thought id make the most of it.

    Notes - Really enjoyed this workout suprisingly. Finished in about 45 minutes and knocked back a 100g carb shake while on th bike followed by a 2 scoop whey shake in milk (approx. 60g protein and another 20g carbs) while i chilled out in the reception after. Usually go straight home but had to cool down due to the sweat and temperature that the pre-workout eph/coffee caused.
    Last edited by Kong; 08-05-2008 at 01:25 PM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

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