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. #26
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    15/07/07
    Sunday, day1.
    Upper, horizontal push/pull

    5 45kg Bench
    5 50kg
    5 55kg
    5 60kg
    4 65kg

    5 62.5kg Deadlift
    5 67.5kg
    5 72.5kg
    5 77.5kg
    5 82.5kg

    2X8 32kg Incline dumbell press
    8 34kg

    8 40kg Bent over rows
    8 45kg
    8 50kg

    3X12 weighted leg raises (ankle weights + 2.5s)

    NOTES
    I was gonna do 62.5kg on last set of bench but then some serious psyche-up music started playing on the radio and I just went for it and did 65kg. I was surprised to push 4 out but not as surprised as I was when I couldn't push the 5th and had to roll it along my torso - crushing everything - onto my lap so I could sit up. That'll teach me to go without a spotter. Then my mates dad turned up and as always had ago at me cos it looked like I was doing nothing. I had 65kg on my lap and looked breathless.
    I reckon I could risk wacking deads up again next week. - I love deads now. No, I dont love them; I'm IN love with them.
    I really have to push on PROGRESSION; I'm not bothering to increase the weights. I really gotta psyche up and go nuts on each session.
    Incline press was alright, its coming along quickly actually so I should be able to up it.
    Must work on bent over row form, its alittle shaky and I think I'm forcing it up too quickly.
    My abs are burning! I need another ab session I think, just do some weighted crunches and sidebridges.

    CHANGES
    Improve bent over row form.
    EATEATEAT!!!!!!

  2. #27
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    16/07/07
    Monday, day2
    Quad dominant, Ham accessory.

    5 55kg Squats
    5 55kg
    5 60kg
    5 65kg
    5 70kg

    8 37.5kg Front squats
    8 42.5kg
    8 47.5kg

    8 40kg SLDLs
    8 50kg
    8 60kg

    8 30kg Bicep curls
    2X8 27.5kg

    NOTES
    Squats were pretty good; I want to up the intensity by increasing rest between sets and using heavier weights cos I really don't think I've been pushing myself enough up to now.
    Front squats were killer. My lower back was ripped to crap after them.
    SLDLs I'm keeping light again, way too much volume on lower back otherwise.
    On my curls I'd forgotten my usual weight so just went for 30kg. Not worried though its only curls.

    CHANGES
    EAT. Still not eating enough, I keep being lazy.

  3. #28
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    18/07/07
    Wednesday, day3.
    Upper, vertical push/pull

    3X5 bodyweight Pull-ups
    5 bodyweight + 5kg
    5 bodyweight

    5X5 35kg Millies

    3X8 35kg One arm rows

    8 25kg Arnies
    2X8 27kg

    3X15 90kg Calf raises

    NOTES
    Added weight to a set of pull-ups today. Overestimated them abit, probably do 2.5s across all sets or last 3 next week.
    Millies were awesome, could up it again maybe.
    One arm rows will stay the same, I need to correct my form.
    Arnies I was struggling the last reps so it'll be 27 all sets next week.
    Calf raises I could well up to 100 but I need to start looking at holding the bar better with such heavy weight.

    CHANGES
    PROGRESSION you idiot.
    EAT.EAT.EAT.
    Work on one arm row form.


    - Had first shake today during workout cos they just came through. Its alright, don't think it changes anything but make eating more convenient.

  4. #29
    Banned bjohnso's Avatar
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    Benching, squats and deadlifts all looking good. Are those "bent-over rows" barbell rows?

  5. #30
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    Yup. Just bend over and row.

  6. #31
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    19/07/07
    Thursday, day4.
    Lower, Ham dominant, quad accessory

    5 65kg SLDLs
    5 70kg
    5 75kg
    5 80kg
    5 85kg

    8 22.5kg GMs
    8 27.5kg
    8 32.5kg

    3X8 37.5 Walking Lunges

    2X8 Full dips
    1X7

    NOTES
    All round pretty good. GMs climbing to a decent heavy weight, SLDLs still climbing.
    Walking lunges went up 2.5.
    Dips were abit strange. Up to now I'd felt my dips get easier but I couldn't get the 8th out this time.

    CHANGES
    None.
    Keep at it.

    - Hard day today. Had 2hrs rugby with school tour team in the morning, then did this, then had a few hours beach rugby with the colts team.

  7. #32
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    22/07/07
    Sunday, day1.
    Upper, horizontal push/pull

    5 50kg Bench
    5 50kg
    5 55kg
    5 60kg
    4 65kg

    5 70kg Deadlift
    5 75kg
    5 75kg
    5 80kg
    5 85kg

    3X8 34kg Incline dumbell press

    8 45kg Bent over rows
    8 45kg
    8 50kg

    3X12 weighted leg raises (ankle weights + 5s)

    NOTES
    WHAT THE HELL!!!! My bench must be completely messed. If it continues next week then I'll make a thread or something and start actively looking for advice. Last rep I had a spotter this time but turns out he cant lift 65kg off of a screaming mans chest.
    Deads were really good. I want to step up the intensity on my major lifts - mainly deads and squats rather than bench. Stop doing this going up in 5s lark and use more similar weights with a slightly longer rest.

    CHANGES
    Improve bent over row form.
    EATEATEAT!!!!!! - getting lazy malcolm.

  8. #33
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    23/07/07
    Monday, day2
    Quad dominant, Ham accessory.

    5 65kg Squats
    5 65kg
    5 70kg
    5 72.5kg
    5 72.5kg

    8 45kg Front squats
    8 45kg
    8 50kg

    8 50kg SLDLs
    8 50kg
    8 60kg

    3X8 30kg Bicep curls

    NOTES
    Nice load of squats but I had a dodgy feeling in my right glute. Was going for 75 on the last one but wasn't quite comortable. Today showed I really have been bothering with progression, particularly my squats.
    Drugs dont kill people, front squats do.

    CHANGES
    EAT. Good 4days recently but last 2 have been mega lazy on eating. SORT IT.

  9. #34
    Banned bjohnso's Avatar
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    Very nice progression. You keep very detailed notes, I think that will help you a lot in the future.

  10. #35
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    Thanks, they have been helping alot recently.

    Thanks for the pm btw.
    Last edited by MJay; 07-26-2007 at 08:01 AM.

  11. #36
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    25/07/07
    Wednesday, day3.
    Upper, vertical push/pull

    4X5 bodyweight + 2.5kg Pull-ups
    5 bodyweight + 5kg

    5X5 37.5kg Millies

    3X8 35kg One arm rows

    3X8 27kg Arnies

    3X15 95kg Calf raises

    NOTES
    Nice increase on pull ups, got to add weight properly rather than wedge the disc in between my legs.
    Millies increased abit, fairly comfortable. Able to increase again I think.
    Really need to sort one arm row form. Seriously considering changing the excercise on this day; perhaps high pulls.
    Arnies alright, dodgy on last reps.
    Calf raises getting heavy. Had to do alternate grip cos I knew it would slip otherwise.

    CHANGES
    EATEATEAT.


    "My heart don't beat the way it used to."
    Last edited by MJay; 07-26-2007 at 07:58 AM.

  12. #37
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    Good work in here dude. Yea I'm taller too and doin my version of BGB, I definitely noticed my deadlift go up quick and my bench is kind of stuck like you. I think I'll change later to how you're doing DL and bench on the same day. Anyways keep it up.
    Age: 28 Height: 6'2" Goals: BW 95kg Bench 95kg 10x
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  13. #38
    Banned bjohnso's Avatar
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    No problem. Did you find that thread about the shakes?

    I'm trying to convert kg to lbs in my head, and it looks like you are moving some serious weight with the Arnolds and bent-over rows.

  14. #39
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    26/07/07
    Thursday, day4.
    Lower, Ham dominant, quad accessory

    5 75kg SLDLs
    5 75kg
    5 75kg
    5 80kg
    5 85kg

    8 30kg GMs
    8 35kg
    8 40kg

    3X8 40kg Walking Lunges

    3X8 Full dips

    NOTES
    I decided I'd rather up my deads on my deadlift day rather than SLDL day because I've been upping it every week on SLDL day and then doing same on dead day. So kept SLDLs same and upped intensity by doing first 3 sets 75 - which is really what I'm going to be aiming for normally.
    GMs starting to hit a real weight, I've also found they've helped loads in increasing back flexibility and getting position for bar right.
    Lunges went up this week and dips were more comfortable. I'm considering putting a disc in on last set next week.

    CHANGES
    None.
    Keep at it.

    - Hard day today AGAIN. Had 2hrs rugby with school tour team in the morning, then did this, then had a few hours beach rugby with the colts team.

    I think I'm getting lazy with food again, I really have to exaggerate to myself what I need to eat to motivate myself. I have a SUPER fast metabolism, I'm like a pure ectomorph(I think thats the thin one). I think my minimum weight must be 12st2 now.

  15. #40
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    Good work in here dude. Yea I'm taller too and doin my version of BGB, I definitely noticed my deadlift go up quick and my bench is kind of stuck like you. I think I'll change later to how you're doing DL and bench on the same day. Anyways keep it up.
    Yeh, I think my natural builds becoming a real problem. I'm naturally tall and skinny and have a rediculus metabolism, foods becoming a real pain.
    Bench is quite strangely stuck, if I get the same problems next week then I'm going to seek some advice because it may well be a plateau.

    No problem. Did you find that thread about the shakes?

    I'm trying to convert kg to lbs in my head, and it looks like you are moving some serious weight with the Arnolds and bent-over rows.
    I'm looking for them now, I think I really need them, foods slipping.
    BTW in a shake you should obviously have whey, but I have bought Nitrean which I'm having with my lowest protein meal or post workout. It says to have once a day, would it be a good idea to add this to the shake and have it in one go or what? I mean if I sip a high calorie shake with it in during the day I'll be spreading the protein intake out and the shake would only have 24g of protein.
    To convert kg to Lbs just add a tenth and double. Thanks, because I'm still not sure where I stand on my lifts. I'll convert a few workouts or my major lifts next time.

  16. #41
    Banned bjohnso's Avatar
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    http://www.wannabebigforums.com/showthread.php?t=71355

    Add a tenth and double. I don't know how that never occurred to me before. Damn.

    How much protein are you getting a day? You only take 24g of Nitrean a day? I usually get about 100g of protein from whey daily, but I weigh 220lbs.

  17. #42
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    That threads really awesome, read through a few pages. Given me a few ideas.

    Add a tenth and double. I don't know how that never occurred to me before. Damn.
    Yeh, I just thought of that when I was posting. And its spot on because its 2.2Lbs to a Kg.

    How much protein are you getting a day? You only take 24g of Nitrean a day? I usually get about 100g of protein from whey daily, but I weigh 220lbs.
    I haven't started seriously counting macros and cals yet, tbh I pretty much eat as much as I can and guesstimate for the day. I get protein in regularly but my intake in the morning could be alot better. I'm not particularly worried about going over on cals too much because I've found I can lose fat easily and I've got rugby season in a month or so, so it'll go no problem.
    Yeh, I only have a scoop of Nitrean a day, I swear it says on the box a limit of one a day. I'll now be getting some generic whey if I can't use more of that to add to some shakes during the day.

  18. #43
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    29/07/07
    Sunday, day1.
    Upper, horizontal push/pull

    5 55kg Bench
    5 60kg
    5 62.5kg
    5 62.5kg
    4 65kg

    5 80kg Deadlift
    5 80kg
    5 80kg
    5 85kg
    5 90kg

    3X8 35kg Incline dumbell press

    8 50kg Bent over rows
    2X8 55kg

    3X12 weighted leg raises (ankle weights + 5s)

    NOTES
    Ok, bench has gone to hell. Its definitly hit a plateau. I'm gonna seek some advice on how to break it because its really p*ssing me off.
    Deads I upped 5kg instead of 2.5kg simply because I just realised how close I am to 100. I really want to get right on or near 100 before I got on rugby tour to Barbados in 3weeks. Form was looking like it could fail at the end so I've got to be careful and not get carried away.
    Inclines where fine. Could up if I wanted, but slight dodgy feeling right wrist putting it up.
    Need to sort out what I'm doing for bent over rows because its getting shaky and I always feel my lower back strain after those heavy deads.
    No problems with abs, getting easier though.

    CHANGES
    Good couple of days eating. Keep at it.
    Sort out some shake recipes and get sipping.

  19. #44
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    30/07/07
    Monday, day2
    Quad dominant, Ham accessory.

    5 65kg Squats
    5 70kg
    5 72.5kg
    5 75kg
    5 75kg

    8 50kg Front squats
    3 50kg
    5 50kg

    8 50kg SLDLs
    8 55kg
    8 60kg

    8 32kg Bicep curls
    2X8 30kg

    NOTES
    Awesome squats today, start and end weight for my main lifts are getting closer, I think what I did today is what I'm going to stick to.
    I have front squats. With a passion. I did my 2nd set and on the 3rd rep I went too low and was stuck on the ground. Made a second attempt, did 5reps and I just felt my lower back strain way too much. I'm thinking about swapping front squats on this day with walking lunges on day4 because I put too much strain on my lower back doing front squats today with heavy deads the day before. Should probably lower the weight alittle though.
    SLDLs light today as always. More comfy than usual though.
    Biceps curls I thought I could up but turned out I was overestimating.

    CHANGES
    Bad day eating today but I'll make up for it.

  20. #45
    Banned bjohnso's Avatar
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    Quote Originally Posted by MJay View Post

    I haven't started seriously counting macros and cals yet, tbh I pretty much eat as much as I can and guesstimate for the day. I get protein in regularly but my intake in the morning could be alot better. I'm not particularly worried about going over on cals too much because I've found I can lose fat easily and I've got rugby season in a month or so, so it'll go no problem.
    Yeh, I only have a scoop of Nitrean a day, I swear it says on the box a limit of one a day. I'll now be getting some generic whey if I can't use more of that to add to some shakes during the day.
    Nitrean only once a day? I just looked at my tub (which arrived today btw) and I didn't see that on there. Why would you be limited to only one serving per day?

  21. #46
    Banned bjohnso's Avatar
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    Quote Originally Posted by MJay View Post
    29/07/07

    NOTES
    Ok, bench has gone to hell. Its definitly hit a plateau. I'm gonna seek some
    advice on how to break it because its really p*ssing me off.
    Deads I upped 5kg instead of 2.5kg simply because I just realised how close I am to 100. I really want to get right on or near 100 before I got on rugby tour to Barbados in 3weeks. Form was looking like it could fail at the end so I've got to be careful and not get carried away.
    Inclines where fine. Could up if I wanted, but slight dodgy feeling right wrist putting it up.
    Need to sort out what I'm doing for bent over rows because its getting shaky and I always feel my lower back strain after those heavy deads.
    No problems with abs, getting easier though.
    1) Get your stance wide?. You think it's wide enough? Widen it some more.

    2) Arch your back. The more arch the better.

    3) Pinch your shoulder blades together before you lift the bar off the rack and keep them pinched tightly throughout the movement.

    4) "Pull the bar apart" as you are lowering it to your chest. "Push it together" as you push it up.

    5) Vary the rep range/number of sets.

    6) Stop going to failure if you are.

    7) Work on your weak points.

    8) Make sure you are inhaling on the way down and exhaling on the way up.

    9) Vary the tempo.

    10) Consider switching to DB bench for a while.

    11) That's all I can think of right now, if I think of any more I'll let you know. If you want advice from others, do a search. There are 2374876089348928092843 threads with this topic already. I think I hit the main points.

    12) Oh yeah, eat more!


    Nice deads btw. Almost 2 plates per side? Squats are looking good too. I also hate front squats, I can never seem to get the form right.
    Last edited by bjohnso; 07-30-2007 at 09:14 PM.

  22. #47
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    Nitrean only once a day? I just looked at my tub (which arrived today btw) and I didn't see that on there. Why would you be limited to only one serving per day?
    I don't know where the hell I got the idea of once a day but it got in my head somewhere. I'll be seriously increasing my dosage then! I'll have to make a real good look through that shake thread and I'll likely have a standerd shake in the morning because I ussually have a carb and fibre heavy breakfast and then have a calorie heavy protein shake during/after workouts or later in the day.
    I need an alternative to Nitrean because it cost me the same again for shipping to the UK! Unless its still really worth it.

    Thanks for the advice man.
    I don't have any 25kg discs yet so atm its a couple of 10s and a whole load of 5s.
    Front squats kill.

  23. #48
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    1/08/07
    Wednesday, day3.
    Upper, vertical push/pull


    5X5 bodyweight + 5kg Pull-ups

    5X5 40kg Millies

    3X8 35kg High pulls

    3X8 27kg Arnies

    3X12 100kg Calf raises

    NOTES
    Pull ups increased nicely - upto using 5s all sets now.
    Millies upped quite abit. Bit jumpy on last reps of last sets to get it up so cautious increase next week.
    Really wasn't feeling up to doing one arm rows so I did high pulls. This might become permanent, I'm still thinking about it.
    Arnies stayed the same because I was struggling with the millies. Good call though.
    Calf raises upped to 100 but reps went down to 12 only because I got the idea that I do calf raises 3X12 not 3X15. My mate saw the bar bend on calf raises! I've got to ring york to find out how much the bar and bench can hold before I get too strong .

    CHANGES
    EATEATEAT.
    Last edited by MJay; 08-07-2007 at 02:29 PM.

  24. #49
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    02/08/07
    Thursday, day4.
    Lower, Ham dominant, quad accessory

    5 80kg SLDLs
    5 80kg
    5 80kg
    5 85kg
    5 90kg

    8 35kg GMs
    8 35kg
    8 40kg

    3X8 42.5kg Walking Lunges

    3X8 Full dips

    NOTES
    Nothing much to say, workouts are becoming less hectic.

    CHANGES
    None.
    Keep at it.

  25. #50
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    05/07/07
    Sunday, day1.
    Upper, horizontal push/pull

    5 55kg Wide Bench
    5 60kg Bench
    5 40kg Db Bench
    2X5 45kg

    5 85kg Deadlift
    5 85kg
    5 85kg
    5 90kg
    5 95kg

    3X8 35kg Incline dumbell press

    8 40kg Bent over rows
    2X8 50kg

    3X12 weighted leg raises (ankle weights + 5s)

    NOTES
    Don't have enough time for detailed notes.

    CHANGES
    Sort out bench plateau.
    Keep to good form on bent over rows - stop jerking it.

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