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 Member scotusch's Avatar
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    Thoughts on this new routine?

    Monday (Legs and Abs):
    Squats / 5 x 5
    Toe Raisers / 2 x 15
    Leg Press / 3 x 8

    Ab work

    Tuesday (Chest and Biceps):

    Flat BB Bench Press / 5 x 5
    Incline BB Fly / 3 x 6
    Dips / 2 x 6

    EZ-Curl / 3 x 6
    Cable Curl / 2 x 5

    Wednesday (Off)

    Thursday (Back & Forearms)
    Pull-ups / 2 x 6
    Bent Over BB Rows / 5 x 5
    Seated Cable Rows / 2 x 5
    Wrist Curls / 3 x 10

    Friday (Shoulders and Triceps)
    Seated DB Press / 3 x 6
    Standing BB Shrugs / 2 x 8

    One-hand Overhead Extensions / 3 x 6
    Cable Pulldowns / 2 x 8
    Dips / 2 x 8
    Last edited by scotusch; 06-07-2007 at 01:22 PM.

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  3. #2
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    what are your goals?

  4. #3
    Wannabebig Member scotusch's Avatar
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    Just coming off a three to four week break.

    Prior to the break, my max on the big three were roughly:

    240lbs. bench press
    395 squat
    365 deadlift

    I'd like to get my squat to 450 or so, deads to about the same, and be able to bench around 300.

    I haven't weighed myself recently, but I was around 195 at 6'1"ish, and think my body fat percentage is most likely around 10%.

    I'd like to weigh between 190 and 200 with a BF below 10% and reach the strength goals that I listed.

  5. #4
    Senior Member deeder's Avatar
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    No deadlifts?
    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)

  6. #5
    Wannabebig Member scotusch's Avatar
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    Quote Originally Posted by deeder View Post
    No deadlifts?
    The gym I joined doesn't have anywhere for me to do it.

    I asked that they add some equipment--not sure if they will or not.

  7. #6
    Team Chesticles! Unholy's Avatar
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    They don't have a barbell?
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  8. #7
    Wannabebig Member scotusch's Avatar
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    Quote Originally Posted by Unholy View Post
    They don't have a barbell?
    There's a Smith and one squat cage.

    I suppose I could drag some benches around and take the barbell over and do some deads.

    Perhaps I will, actually.

    If I were to add them, I usually do 3 x 4-6. How should this effect the other exercises that I have planned on my back day?

  9. #8
    Senior Member deeder's Avatar
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    Quote Originally Posted by scotusch View Post
    There's a Smith and one squat cage.

    I suppose I could drag some benches around and take the barbell over and do some deads.

    Perhaps I will, actually.

    If I were to add them, I usually do 3 x 4-6. How should this effect the other exercises that I have planned on my back day?
    Why not just do them right in front of the smith machine or something? Just take the barbell... No need to move **** around...
    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. #9
    Senior Member deeder's Avatar
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    Or just pull the pins out of the squat rack and do them in the rack
    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)

  11. #10
    Team Chesticles! Unholy's Avatar
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    Thats my only option for deads too. Just do em in the squat rack. And it will complement the rest of your back work fine. I would drop the Seated rows. Just stick to Deadlift, BB rows, pullups.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  12. #11

  13. #12
    Senior Member deeder's Avatar
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    Quote Originally Posted by Built View Post
    Do the deads on Friday, before shoulders, and ditch shrugs.
    What's wrong with shrugs?
    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)

  14. #13

  15. #14
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    Nothing's wrong with shrugs. It's just that the traps are worked hard during deadlifts, so shrugs are a tad bit unnecessary. But do what you like, I suppose.
    Last edited by sCaRz*Of*PaiN; 06-07-2007 at 01:49 PM.
    "The only easy day was yesterday."

  16. #15
    Senior Member deeder's Avatar
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    Quote Originally Posted by Built View Post
    Nothing wrong with them. But if you have to choose between shrugs and deads, I mean, come on!
    Quote Originally Posted by sCaRz*Of*PaiN View Post
    Nothing's wrong with shrugs. It's just that the traps are worked hard during deadlifts, so shrugs are a tad bit unnecessary. But do what you like, I suppose.
    Fair enough. I was just thinking why not do them both.. I don't actually do shrugs... Deadlifting twice a week and rows have me covered..
    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)

  17. #16
    Just watch me ... Built's Avatar
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    He can do 'em both. I wouldn't want to do heavy shrugs on a day with heavy deads though, and there's really no other place to put shrugs without a major overhaul of the routine.

  18. #17
    Senior Member deeder's Avatar
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    Quote Originally Posted by Built View Post
    He can do 'em both. I wouldn't want to do heavy shrugs on a day with heavy deads though, and there's really no other place to put shrugs without a major overhaul of the routine.
    True. Damnit... I want you to be wrong... Just once
    Last edited by deeder; 06-07-2007 at 01:55 PM.
    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)

  19. #18
    Grammar Nazi BG5150's Avatar
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    Quote Originally Posted by Built View Post
    He can do 'em both. I wouldn't want to do heavy shrugs on a day with heavy deads though, and there's really no other place to put shrugs without a major overhaul of the routine.
    I agree. I like to do shrugs in addition to deads to work them through a full ROM. Deads don't do that. I'm thinking if you can shrug what you are deadlifting, you are not deadlifting enough.

    And, to me, doing shrugs after deads, is really just accessory work, like doing hammer curls after rowing.
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
    Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Once again, feel free to stop by and comment.

  20. #19

  21. #20
    Senior Member deeder's Avatar
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    Quote Originally Posted by Built View Post
    Oh, trust me, it happens. When it does, I get COOKED.

    <nurses emotional wounds>
    Hahah, that's what you get for being such a help to everyone! Geeze, you should know better by now!
    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)

  22. #21
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    Looks good to me OP

  23. #22
    Grammar Nazi BG5150's Avatar
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    Why, oh why, flyes?

    And, why, oh why, leg press?

    Ditch flyes and change press for lunges.
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
    Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Once again, feel free to stop by and comment.

  24. #23
    Wannabebig Member scotusch's Avatar
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    Quote Originally Posted by BG5150 View Post
    Why, oh why, flyes?

    And, why, oh why, leg press?

    Ditch flyes and change press for lunges.
    Guess I am not too opposed to lunges over leg press.

    I kind of like flyes; but, were I to drop them, would you add anything in their place?

  25. #24
    Grammar Nazi BG5150's Avatar
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    Quote Originally Posted by scotusch View Post
    I kind of like flyes; but, were I to drop them, would you add anything in their place?
    If your bench and dips are intense enough, why would you need anything else?
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
    Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Once again, feel free to stop by and comment.

  26. #25
    Wannabebig Member scotusch's Avatar
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    Quote Originally Posted by BG5150 View Post
    If your bench and dips are intense enough, why would you need anything else?
    I am used to doing two major movements (flat and flyes, or flat and incline), and think of my dips more as a burnout, almost.

    I suppose I could put some more effort into the dips, but will most likely add the incline BB press.

    I do like the front squat or lunges switch over leg press, and will definitely take that.

    Otherwise, looks like I'll be adding deadlifts on Friday, and probably dropping shrugs, unless I am still craving a little more before my weekend break.

    Thanks for all the suggestions, everyone. It is much appreciated.

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