The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its 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
    Wolfy!!!!! bigbadwolfe's Avatar
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    Here is my training log for my bench for the last few weeks. There is a couple of days missing where I did not add them for whatever reason (I forgot). But it gives a basic overview of what I do.

    There is one day all out Max Effort work and the 2nd day is direct chest and pec work. Hope this helps.

    Anyone wanting to follow my bench training I now log everything into the AtLarge Nutrition Myspace page at: www.myspace.com/atlargenutrition

    Wolfy!!!!



    Mike Wolfe Training Blog

    Weds May 30th 2007
    Dynamic Bench/Chest Day
    Bench press ~
    bar 12 reps
    135 8 reps
    225 8 reps
    315 8 reps
    405 10 reps
    425 12 reps

    Chest Press Machine ~
    320 12 reps x 4 sets

    Dumbbell Tricep Presses ~
    100 12 reps x 4 sets
    Tricep Straight bar pushdowns ~
    100 12 reps
    110 12 reps
    120 12 reps
    130 12 reps

    25 minutes of Cardio ~ Walked on Treadmill at 3.2 MPH at a 10 degree incline

    The workout went good and fast paced, lots of good sweat built up. Got all of this done in under 1 hour. I have changed my Dynamic Days from Speed work to more bodybuilding oriented workouts to try and tighten and tone my body sionce dropping the excess bodyweight.


    7:05 PM - 3 Comments - 0 Kudos - Add Comment
    AtLarge Nutrition


    Took off a few days pulled a muscle in my lower back handing out to my training partner. But it is gone and we are back to full blown training as of Saturday June 2nd.

    Here was my trainng for Saturday June 2nd ~

    Max Effort day ~ Trained at local YMCA could not make it to Westside this weekend

    Bench Press ~ All RAW work
    135 8 reps
    225 8 reps
    315 3 reps off a 3 board
    405 3 reps off a 3 board
    495 3 reps off a 3 board
    585 3 reps off a 3 board
    600 1 rep off a 3 board
    625 1 rep off a 3 board
    650 1 rep off a 3 board
    675 1 rep off a 3 board

    Dumbbell Tricep Presses ~
    120 pound dumbbells for 3 sets of 12 reps

    Dumbbell JM Presses ~
    50 pounds for 3 sets of 25 reps

    Tricep Cable Pushdowns ~
    100 pounds for 3 burnout sets

    ~ DONE ~

    Monday June 4th ~ Shoulders and Traps and Cardio 25 minutes on Treadmill

    Side Lateral Raises ~
    35 pound dumbbells for 12 reps
    45 pound dumbbells for 10 reps
    55 pound dumbbells for 8 reps

    Front Delt Raises (just added these back in)
    50 pounds for 3sets of 8 reps

    Rear Delt Cable Face Pulls ~
    100 pounds 12 reps
    130 pounds 10 reps
    150 pounds 12 reps

    Seated Cable Shoulder pullbacks ~ (Like a shrug with cables)
    150 pounds for 10 reps
    170 pounds for 10 reps
    200 pounds(whole stack) for 10 reps

    Dumbbell Shrugs ~
    75 pounds for 3 sets of 12 reps

    ~ DONE ~

    Tuesday June 5th ~ Back and Cardio 20 minutes on Treadmill

    Seated Lat Pulldowns with Westside Barbell Backbar
    2 warmups for 12 reps with 100 pounds
    150 pounds for 8 reps
    170 pounds for 8 reps
    200 pounds for 10 reps (2 sets)

    Close Grip Pulldown Same bar
    150 pounds for 3 sets of 12 reps

    Reverse Grip Pulldowns same bar
    150 pounds for 8 reps
    170 pounds for 8 reps
    200 pounds for 6 reps

    Two arm Dumbbell Rows
    75 pound dumbbells for 4 sets of 8 reps

    ~ DONE ~

    Wednesday June 6th ~ Chest and tris

    THIS WHOLE WORKOUT WAS DONE IN THE DARK, POWER WENT OUT AT THE GYM AND ALL WE HAD WAS EMERGENCY FLOOD LIGHTS THAT DID NOT LIGHT UP NOTHING. I COULD NOT SEE THE BAR ON ALL MY BENCH SETS SO IT WAS LIKE BENCHING BLIND!!!!

    Flat Bench Raw
    135 for 12
    225 for 12
    315 for 3
    365 for 3
    405 for 12

    Cable Flys (to dark for anything else about killed myself benching)
    80 pounds for 4 sets of 12 reps

    Dumbbell Tricep presses
    125 for 12 reps
    125 for 12 reps
    150 for 17 reps (1 rep PR with the 150's)

    Back Bar Pushdowns
    50 pounds for 20 reps
    100 pounds for 10 reps
    150 pounds for 6 reps(HEAVY as Hell !!!!)

    PreHab shoulder work for Rotators
    15 pound dumbbells for 30 reps for 4 sets

    NO CARDIO all Cardio equipment is electric

    Posted by AtLarge Nutrition on Wednesday, June 06, 2007 at 6:05 PM
    [Reply to this]
    AtLarge Nutrition


    Thursday June 7th through Saturday June 9th I rested to get ready for a BIG bench weekend at Westside Barbell in Columbus.

    Well really did not rest, I was busy helping get everything ready for 2 of my really good friends Kevin and Felicia's wedding that was on Saturday the 9th. My wife and myself were in the wedding a great wedding for 2 really great people.

    Ok now on to June 10th Max Effort day at Westside Barbell ~

    Flat Bench ~

    warmups:
    bar for 10
    135 for 10
    185 for 8
    225 for 6
    315 for 3
    405 for 1
    Put on new bench shirt, Rage X double ply
    500 for 1 to a 4 board
    585 for 1 to a 3 board
    675 for 1 to a 3 board
    765 for 1 to a 2 board
    855 for 1 to a 2 board
    905 for 1 to a 2 board
    945 for 1 to a 2 board

    *****DONE******
    That was it I was pooped by then had some really good cuts from the bench shirt.

    Monday June 11th Shoulders and Traps

    No Cardio feet hurt from wearing dress shoes all day Saturday. Got some good blisters on feet. Weighed in at 331

    Side Laterals with dumbbells
    35 for 8
    40 for 8
    45 for 8
    50 for 8 x 3 sets

    Seated Side lateral machine(Chicken Wings)
    100 for 12 x 4 sets

    Front Delt Straight Bar Cable raises
    100 for 8
    120 for 8
    140 for 8
    150 for 8

    Seated Face Pulls
    150 for 12 reps x 4 sets

    Dumbbell High Shrugs
    90 pound dumbbells for 4 sets of 12 reps

    ****DONE******

    Tuesday June 12th took the day off, kind of fighting a small cold I caught from my son. Felt miserable all day gonna load up on some antibiotics and rest for the day.

    Posted by AtLarge Nutrition on Tuesday, June 12, 2007 at 3:03 PM
    [Reply to this]
    AtLarge Nutrition


    Ok guys just wanted to take a second to update everyone on my training. As far as my back, shoulders and traps it is basicly the same every week. But my bench training is what is constantly evolving. So here is my latest 2 bench workouts from the last 2 weekends in Columbus at Westside.

    Sunday June 17th ~

    Warmed up with bar then went
    135 for 10
    225 for 6
    315 for 3
    365 for 1
    405 for 1
    495 for 1
    585 with shirt to 4 board
    635 with shirt to 3 board
    675 with shirt to 3 board
    725 with shirt to 2 board
    765 with shirt to 2 board
    825 with shirt to 2 board
    875 with shirt to 1 and a half board
    900 with shirt to 1 and a half board

    Tricep pushdowns 4 sets of 12 with 100 pounds

    *****Done*****

    Sunday June 24th

    Flat bench~
    warm up bar
    135 for 10
    225 for 3
    275 for 3
    315 for 1
    365 for 1
    405 for 1

    Warmed up now, moved over to power rack for Heavy Raw Foam Presses

    High Foam presses ~

    495 for 1
    585 for 1
    695 for 1
    785 for 1
    835 for 1
    855 for 1 missed at top end

    Back Bar Pushdowns 4 sets of 10 reps with 100 pounds
    Thick Straight Bar Pushdowns 4 sets of 10 reps with 50 pounds

    *****DONE*****

    Posted by AtLarge Nutrition on Sunday, June 24, 2007 at 6:27 PM
    MONSTER MODE

  2. #27
    Administrator chris mason's Avatar
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    Jan 2001
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    Charlottesville, VA
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    12,590
    Wolfe is getting scary strong!


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

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