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

It’s 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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Thread: Rinse - Repeat

  1. #1126
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by chevelle2291 View Post
    Again, F u and ur DB pressing.
    Ha, thanks bro. they're getting there.


    Lower: -
    Low Box + Monster Minis:
    135x5
    135x5
    185x3
    225x3
    245x3
    275x3
    315x3
    225x15

    Deadlift:
    135x8
    135x10

    Shrugs:
    135x15
    135x15
    135x15

    315x3 was felt nice and easy, three strong sold reps. dropped the weight to 225 to get some volume and blood flowing. I've changed DE day a little. I still do speed work, but I do enjoy a little weight as well.
    Last edited by Cards; 02-15-2011 at 09:04 PM.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  2. #1127
    Squat Heavy, Squat Often Cards's Avatar
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    Upper : DE

    Standing OH BB Press:
    Warmup:
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3

    accessory work:

    Lat Pulldown: 8,8,8,8,8
    Seated Row: 8,8,8,8,8

    Rehab:
    Assisted Dips (for the stretch and ROM): 15,15,15
    Internal External Rotator Flies: 8,8,8,8 / 8,8,8

    short and sweet
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  3. #1128
    House Lannister
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    Strong pressing for a DE day.

    How have you liked training Westside?

    Are you planning a cut soon?

  4. #1129
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by chevelle2291 View Post
    Strong pressing for a DE day.

    How have you liked training Westside?

    Are you planning a cut soon?
    Thanks bro!

    I really like routine, it allows me to go heavy on weekends and work on my weak points during the week. I've seen a lot of progress with my lower body!


    As for a cut, II don't really see one in my future. I've steadied off at 185 for right now and I'm feeling pretty comfortable at the weight. I may do a bit of recomposition here.
    --

    Lower: ME


    Low Box Squats:
    135x5
    135x5
    225x3
    225x3
    275x3
    315x3
    335x3
    365x3 (PR - Rep+2)
    --
    315x5
    315x5
    315x5

    Deadlift:
    315x5
    365x3

    Good day today, OH press tomorrow.
    Last edited by Cards; 02-19-2011 at 11:27 AM.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  5. #1130
    Squat Heavy, Squat Often Cards's Avatar
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    Upper: ME

    Bench:
    135x8
    135x8
    185x5
    205x5
    225x3
    235x3
    245x3

    Pullups:
    bwx5
    bwx5
    bwx5
    bwx5
    bwx5

    Standing OH BB Press:
    95x2
    115x2
    135x2
    155x2
    165x2
    -- Behind the neck
    95x8
    95x8
    95x8

    Accessory/Rehab:
    DB Row: 80x8,8 (Each Arm)
    Rotator Flies: 20x8,8,8 (Each Arm)
    Assisted Dips (For the stretch) - 15,15,15
    Lat Pulldown (behind the neck): 60x5 , 75x5, 90x5, 105x5, 120x5, 135x5, 150x5, 165x5

    245x3 felt very easy and there was minimal to no pain. I could have done 5, but I wanted to save some energy and not push my luck. The last two days were awesome!

    weighted in today at: 185 - doing some body recomp which is coming along nicely! Once I get rid of this fur coat, I will post some updated pics.
    Last edited by Cards; 02-20-2011 at 10:37 AM.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  6. #1131
    Squat Heavy, Squat Often Cards's Avatar
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    Tuesday:

    Squats: Speed -
    warmup:
    135x3
    135x3
    135x3
    185x3
    185x3
    185x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3

    Deadlifts:
    135x8
    135x8
    135x8

    Very tired - long day at work - didnt have much energy
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  7. #1132
    Squat Heavy, Squat Often Cards's Avatar
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    Thursday:
    DE Uppwer:

    Bench:
    warmup:
    95x3
    95x3
    95x3
    135x3
    135x3
    135x3
    135x3
    135x10
    135x10

    Standing OH BB Press:
    85x3
    85x3
    65x5
    65x5
    65x5
    65x5


    Saturday:
    Lower ME:

    Low Box Squats:
    warmup:
    135x5
    135x5
    225x3
    225x3
    275x1
    315x1
    335x1
    355x1
    -- Added Belt--
    385x1
    405x1
    415x1 (PR)

    Power Clean/Hanging Clean (Alternating):
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3

    Leg Press:
    2ppsx25

    First time using a belt, added a nice amount to my squat.
    Last edited by Cards; 02-26-2011 at 06:24 PM.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  8. #1133
    House Lannister
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    Nice box squatting man. Weights are really getting up there.

  9. #1134
    Moderator Off Road's Avatar
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    The squat is FLYING up there...good stuff Cards
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  10. #1135
    Squat Heavy, Squat Often Cards's Avatar
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    Upper: ME

    Bench:
    Warmup:
    135x5
    135x5
    155x5
    185x2
    225x2
    235x2
    245x2
    255x2
    260x2 (PR: Rep+1)

    Seated OH DB Press:
    70x3
    75x3
    80x3

    --- Accessory Work:
    Pullups (different grips): BW x 8,8,6
    Lat Pulldown: 105 x 10,10,10,10,10
    One Arm Cable Row: 80 x 10,10,10 (Each Arm)


    Rehab:
    Face Pull: 50 x 15,15,12
    Upright Row: 50 x 18, 18
    Rotator Flies: 20 x 10, 10, 10

    Good day, there was some pain with benching, but I worked through it for a PR. The second rep of 260 was very slow, but it never stopped moving. I've benched 2 weeks in a row for ME, next week will be incline, board press, or bands.

    Good weekend, excited for the DE days and to take it easy.
    Last edited by Cards; 02-27-2011 at 10:56 AM.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  11. #1136
    Squat Heavy, Squat Often Cards's Avatar
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    Lower: DE -

    Below Parallel Wide Stance Box Squats + Average Bands: 60% of Max:
    Warmup:
    --Add average bands - 60-80 lbs of tension - Only bar weight is recorded --
    65x5
    95x5
    135x5
    185x2
    185x2
    185x2
    185x2
    185x2
    185x2
    185x2
    185x2
    185x2
    185x2

    -- Shoulder Rehab --


    Good day, used 60% of 415 - Weight at the top with bands was 250-260lbs and moving fast. Quick workout, short and to the point.,
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  12. #1137
    Squat Heavy, Squat Often Cards's Avatar
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    Thursday: DE Upper:

    Lots of stuff -

    --

    Saturday: ME Lower
    Bow Squat + Light Bands - 60-80 lbs of tension:
    warmup:
    -- Add Bands -- Weight recorded is just bar weight ---
    135x2
    185x2
    225x2
    275x2
    315x2
    335x2
    345x2 (PR rep+1)
    355x1 (PR)
    --- 10 second rest between each rep--
    315x1
    315x1
    315x1
    315x1
    315x1

    Accessory:
    GHR: BW x 15,15
    Abs: 50 x 15,15
    GM: 50 x 15, 15


    Good day, everything felt strong!
    Last edited by Cards; 03-05-2011 at 11:21 AM.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  13. #1138
    Paul killxswitch's Avatar
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    Nice squat PR, you're looking strong these days.

  14. #1139
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by killxswitch View Post
    Nice squat PR, you're looking strong these days.
    killxswitch, Thanks for stopping by man, I appreciate the generous comments! Everything is moving slowly, but it's moving!
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  15. #1140
    Squat Heavy, Squat Often Cards's Avatar
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    Upper - ME:

    Standing OH BB Press:
    warmup:
    135x1
    145x1
    155x1
    165x1
    175x0
    160x1
    -- Rest Pause reps - 10 seconds or shorter between each rep:
    140x22

    BB Row:
    135x5
    135x5
    185x3
    185x3
    225x1
    235x1
    245x1
    ---- Rest Pause reps - 10 seconds or shorter between each rep:
    185-225 x 15

    -- Accessory Movements --
    Wide Grip Pullups: BW x 10, 10
    Wide Grip Lat Pulldowns: 105 x 15, 15
    Bench: 135x3 , 185x3, 205x3, 135x3
    Pushups: 15,15,15

    I definitely needed to warm up more on OH press, If I could do DT style OH press with 140 for 22, I should be able to do more than 165. The reps actually got easier on 140 as I moved along. With BB row, I moved up and down depending on how the previous rep felt.

    I really need to work on my warmup for my upper body.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  16. #1141
    Paul killxswitch's Avatar
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    Very strong rows in here. Was that 22 reps in a row on OHP?

  17. #1142
    Moderator Off Road's Avatar
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    Lotsa press reps. Those shoulders must have been screaming?
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  18. #1143
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by killxswitch View Post
    Very strong rows in here. Was that 22 reps in a row on OHP?
    Hey man! I'm trying to incorporate the DT style rest pause reps into my ME day. Each rep has a 5-10 second rest period afterward. It probably took me a little over 3 minutes to do all 22!

    Quote Originally Posted by Off Road View Post
    Lotsa press reps. Those shoulders must have been screaming?
    Thanks OR! They felt pretty damn worn out!

    I like the new routine on WBB that Chris came up with, but I like my DE days too much to remove them. I'm sticking with the WS template, but adding in the rest pause sets.

    DE: Lower -
    Warm Up -
    - Add Monster Mini + Light Bands --
    135+MM+LB x 3
    135+MM+LB x 3
    135+MM+LB x 3
    135+MM+LB x 3
    135+MM+LB x 3
    135+MM+LB x 3
    135+MM+LB x 3
    135+MM+LB x 3

    Ab Work:
    60x15
    60x15
    60x15

    Rehab/Accessory:
    Pullups: BW x 8,8,8
    Lat Pulldown: 60x 12,12
    Bench: Bar x 15,15,15

    I set the box as low as it could go today, really stretched the hips and back - bar was moving very fast !
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  19. #1144
    Squat Heavy, Squat Often Cards's Avatar
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    Upper: DE chest - RE Back

    Pullups:
    bwx8
    bwx8
    bwx5
    bwx5
    bwx5

    Ghetto Calve Raise Machine OH Press:
    100x12
    100x12
    100x10
    100x10
    100x10

    DB Row: (Each Arm)
    70x8
    70x8
    70x8
    70x8
    70x8

    Bench: Speed/Rehab
    barx12
    barx12
    barx12
    65x5
    65x5
    --
    65x3
    65x3
    65x3
    95x3
    95x3
    95x3
    115x3
    115x3
    115x3
    135x3
    135x3
    135x3

    --Good day, I was working on my form today with bench and really gave my self a good warm up, it helps tremendously. I'm going to focus a bit more on my back with DE days. The Ghetto Calve Machine OH Press is a Hack Squat machine actually, that I use for OH press...it switches things up a bit.

    Squats on Saturday, I cannot wait.
    Last edited by Cards; 03-11-2011 at 06:35 AM.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  20. #1145
    Moderator Off Road's Avatar
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    Interesting use of a hack squat. Nice session Cards.
    I like Chris' routine too. But the volume seems a bit high and requires too much variety of machines for my liking.
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  21. #1146
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by Off Road View Post
    Interesting use of a hack squat. Nice session Cards.
    I like Chris' routine too. But the volume seems a bit high and requires too much variety of machines for my liking.
    Thanks man, I don't actually do his routine. I just like the DT portion of it. I still stick with the westside template and keep it pretty simple.

    My upper day has more movements than my lower, but I have to hit chest and back. I try to keep it to 2 movements for chest and 2-3 for back.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  22. #1147
    Squat Heavy, Squat Often Cards's Avatar
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    Lower: DE -

    Back Squat: High Bar -
    warmup:
    135x8
    135x8
    185x3
    225x3
    225x3
    275x1
    315x1
    335x1
    365x1
    390x1 (PR+10 (380lbs on 12/23/10) lbs)

    Deadlifts:
    315x10 (dead stop)

    Power Clean/Shrugs:
    135x5 / 225x10
    135x5 / 225x10

    Good day, this is technically a PR - I did hit a 415 on a low box squat, but this was the legit raw back squat to parallel. Last time I did just normal back squats to a PR was 12/23/11 -

    It looks like box squatting and bands has been helping!
    Last edited by Cards; 03-12-2011 at 11:08 AM.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  23. #1148
    House Lannister
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    Damn nice squatting man. 405 is right there.

  24. #1149
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by chevelle2291 View Post
    Damn nice squatting man. 405 is right there.
    Thanks bro, one of these days I'll get a 405 raw back squat!

    Upper: ME

    Bench:
    135x5
    135x5
    155x3
    185x3
    225x1
    240x1
    255x1
    270x1
    280x0

    Pullups:
    bwx5
    bwx5
    bwx5
    bwx5
    bwx8

    BB Row:
    135x10
    135x10
    135x10

    DB Row:
    70x5
    110x5
    110x5

    Standing OH BB Press:
    95x5
    115x5
    135x5
    95x8

    -----

    Everything felt good on 270, and I should have had 280, but something wasn't right on the decent and my shoulder gave out once it touched my chest.

    Again, today was a focus on back, I WILL fix my shoulder one of these days.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  25. #1150
    Paul killxswitch's Avatar
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    Nice benching and everything else, I like the low rep progression. You're looking thick in that avatar pic.

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