*Tiger Bass' Workout Log*

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    I do try to switch the cardio around every once in a while, but the bike puts the least amount of stress on my ankles.

    As far as weight goes though, I started at 255ish in January and am now 191. My progress has slowed down dramatically, mainly because I've been slack about my dieting, but if I eat "normal" I can't help but lose about 3-4 lbs a week.

    Would starting a cutting/bulking cycle perhaps help cut down on having any extra skin?

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    Tuesday (11/6):
    Cardio(Bike): 5min/160, 10min/170
    BB Bench Press: 95x10, 95x10
    BB Sitting Curl: 35x10, 35x10, 35x10
    DB Shoulder Press: 25x10, 25x10, 25x10
    DB Front Raise: 10x10, 10x10, 10x10
    DB Shrug: 40x20, 40x20, 40x20, 40x20
    DB Tricep Ext: 25x10, 25x10, 25x10
    Weighted Crunch: 30x10, 30x10, 30x10
    Calf Ext: 80x10, 80x10, 90x10, 90x10
    Leg Press: 150x10, 150x10, 170x10, 170x10
    Cardio(Elliptical): 10min/160
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    wrt extra skin - since you are dropping a fairly large amount of weight, it may be in your best interest to tighten that skin up by adding some muscle, so after you get down to your bodyfat goal, go ahead and start back on a clean bulk.
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    Friday (11/9):
    Cardio: 15min/160
    DB Tricep Ext: 25x10, 25x10, 25x10
    DB Shoulder Press: 25x10, 25x10, 25x10, 25x10
    BB Standing Curl: 35x10, 35x10, 35x10, 35x10
    DB Front Raise: 10x10, 10x10, 10x10
    BB Rear Delt Row: 55x10, 55x10, 55x10
    Peck Deck: 95x10, 95x10, 95x10

    I finally understand the importance of a good nights sleep for working out. Only got 4-5 hours last night because of my job and I was totally exhausted by the time I hit the gym.

    Also, I've started supplementing some protein and creatine into my diet. So far, the plan is to start the creatine at 20g per day for 2 weeks, then 5g for 6 more weeks. How long should I stay off of creatine before I cycle back onto it?
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    Saturday (11/10):
    BB Standing Curl: 40x10, 40x10, 40x10
    BB Standing Shoulder Press: 50x10, 50x10, 50x10
    DB Tricep Ext: 20x15, 20x15, 20x15
    BB Dead lift: 50x10, 50x10, 50x10, 50x10
    Lying Leg-Hip Raise: 10, 15, 15, 15
    BB Rear Delt Row: 50x10, 50x10, 50x10
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    Sunday (11/11):
    Cardio: 15min/160
    Inclined Leg-Hip Raise: 10, 10, 10
    45* Side Bend: 25x10, 25x10
    BB Flat Bench Press: 95x5, 95x8, 95x7
    BB Shoulder Press: 45x10, 55x10, 65x8
    BB Sitting Curl: 40x10, 40x10, 40x10
    DB Front Raise: 15x10, 15x10, 15x10
    DB Tricep Ext: 25x10, 25x10, 25x10
    BB Bent Over Row: 70x10, 70x10, 70x10
    BB Dead lift: 115x10, 115x10, 115x10
    DB Shrug: 35x20, 40x20, 40x20
    Peck Deck: 95x10, 95x10

    My rotator cuff was popping and a little sore when I was doing the bench and shoulder press. Going to slow down a bit and work on strengthening it. Also, the creatine was making my stomach extremely unsettled. I wanted to work out more, but I was close to getting sick after the deadlift.
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    Tuesday (11/13):
    Cardio(Bike): 15min/160
    Inclined Leg-Hip Raise: 10, 10, 10
    45* Side Bend: 25x10, 25x10
    BB Flat Bench Press: 95x10, 95x8, 95x8
    BB Shoulder Press: 55x10, 55x10, 55x10
    DB Sitting Curl: 20x10, 20x10, 20x10
    DB Wrist Curl: 20x10, 20x10, 20x10
    DB Tricep Ext: 30x10, 30x10, 30x10, 30x10
    DB Shrug: 40x20, 40x20, 40x20, 40x20
    BB Dead Lift: 105x10, 105x10
    Peck Deck: 85x10, 100x10, 100x10

    Rotator cuff was fine today after stretching it out a bit first.
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    Wednesday (11/14):
    Cardio(Treadmill): 20min/155
    BB Flat Bench Press: 95x5, 95x5
    DB Shoulder Press: 25x10, 25x10, 25x10
    DB Tricep Ext: 35x10, 35x10, 35x10
    BB Upright Row: 35x10, 35x10, 35x10
    BB Bent Over Row: 65x10, 65x10, 65x10
    DB Seated Curl: 20x10, 20x10
    Calf Ext: 90x10, 100x10, 100x10
    Leg Press: 170x10, 170x10, 190x10
    Vertical Leg-Hip Raise: 10, 10, 10
    45* Side Bend: 25x10, 25x10
    Cardio(Bike): 10min/160
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    Sunday (11/18):
    Cardio(Bike): 15min/160
    BB Shoulder Press: 45x10, 45x10, 55x10, 65x10, 65x10
    BB Standing Curl: 40x10, 40x10, 40x10
    BB Upright Row: 40x10, 40x10, 40x10
    DB Tricep Ext: 35x10, 35x10, 35x10
    BB Deadlift: 95x10, 95x10
    Peck Deck: 100x10, 100x10, 100x10
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    Monday (11/19):
    Lying Leg-Hip Raise: 10, 10, 10, 10, 10
    DB Flat Bench Press: 35x10, 30x10, 30x10, 30x10, 30x10
    DB Shoulder Press: 25x10, 25x10, 25x10
    BB Skull Crusher: 25x10, 25x10, 25x10, 35x10, 35x10
    BB Upright Row: 35x10, 35x10, 35x10, 35x10
    DB Standing Curl: 20x10, 20x10, 20x10
    DB Wrist Curl: 20x10, 20x10, 20x10
    DB Wrist Pronation: 10x10, 10x10, 10x10
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    Monday (11/26):
    Cardio(Stairmaster): 15min/170
    DB Shoulder Press: 25x10, 25x10, 25x10, 25x10
    DB Tricep Ext: 35x10, 35x10, 35x5
    DB Sitting Curl: 20x10, 20x10, 20x5, 20x5
    BB Upright Row: 35x10, 35x10, 35x10
    Peck Deck: 100x10, 115x10, 100x8

    I was trying to do my sets in rapid succession (less than 15 secs between each one) in order to keep my heartrate up while I'm lifting, but I don't think I'm going to keep doing this while I'm actually trying to bulk.
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    Hey man congrats on weight loss that's awesome. the bike is great for weight loss and just a good cardio workout altogether. i guess maybe mix it up with elliptical as well. i couldn't imagine how that would be hard on your ankles at all. (it was your ankles that you said you had problems with right?) what has your diet changed to? the 15 second rest isn't really necessary. it's intense i'm sure. but 45-60 second rest should be good considering people trying to gain weight rest i'd say at least 2 minutes between each set. i dont think you need to have so many exercises in each workout. you say you work out 3 days a week?
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    It is my ankles that I have problems with, but it's kind of hard to explain. I have two bones fused together in both my ankles that limits the up and down pivoting of my foot, like that is required in calf extensions. With that being said, the elliptical messes with my ankles because of the long horizontal strides. And as it turns out, the stairmaster puts relatively no strain on my ankles at all (equal or less than the bike) since it's more of a short vertical movement.

    As for my diet, it's pretty much the same thing (lots of chicken and tuna sandwiches, apples, rice, yogurt, etc.) but I've been eating out more. I've been maintaining my weight at 190-195. As of a couple days ago, I decided to cut out all the unhealthy food for good again.

    I've been going to the gym about 3-4 days a week, which is whenever I can find time. I love going and would go every day if I could, but it's hard with work and school.

    Why should I not do as many exercises? I know my selection isn't always the most balanced, but I generally don't overlap any exercises. Is a week really necessary to allow each muscle grouping to rest? It's been a week since I last lifted and I feel like crap.
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    well if you look around the other threads and what not on recovery time and how many times necessary to lift a week people will just tell you it all depends on you and how you feel.

    For the longest time i always felt like i needed to go as soon as possible. i was overtraining. i'm not so sure with you though. maybe think about this..

    if it's three days a week
    Sunday-legs, high reps, low weight, low rest (cardio if you're up for it)

    Tuesday-chest,tri's,shoulders,traps, high reps, low weight, low rest. CARDIO!
    On this workout there is 3 chest exercises, 3 shoulders, 2 tri, 1 traps. usually took me about 2 hours with a 2-3 minute rest.

    Thursday-back, bi's, abs,forearms-3 back workouts. (i.e. lat pull down, one arm rows, bb rows, t-bar rows, cable rows, pull ups, wide grip pull ups, reverse grip pulls ups or pull downs) millions of back exercises. idk if you're open to deads or not... not really necessary i dont think if you're cutting.

    2 bi workouts.
    great ab workout i found in a magazine that i use
    Triset- hanging leg raises
    reverse crunches
    crunches.
    (1 minute rest, 3 sets.)

    forarms aren't really too important they just come hand in hand.

    of course on back high reps, low weight, low rest (about a minute), CARDIO! YAY! because of your ankles it definitely limits the kinds of cardio you can do but keep it up man. the progress you've made it awesome
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    Well, weight loss is always in mind since I'm still overweight, but I'm more or less trying to bulk up a little right now. I've lost 60lbs now and don't want to have to worry about extra skin when I get to my desired bf%. I did the low rest, weight lifting almost out pure curiosity.

    On average, it takes me about 3 days before I feel fully up to exercising a particular muscle group again and 2 days usually feels acceptable. With this new information in mind though, I will space the exercises 4-5 days apart and see how I feel then.

    I try to do cardio every single day. As long as I don't over-strain my ankles on one particular day, I could do cardio every day. Exercising has come a long way in rebuilding the strength in my ankles.
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    sounds good man. my advice on the workout is only for ideas to spark for you so you can fit it to how you would like to workout. keep us posted
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    congrats on the progress here fella! your chest work is coming along v nicely.
    With regards to extra skin, adding mass to replace the fat helps, I have had the same problem. I have low body fat, apart from a little 'pouch' on my lower abs and a little bit round the sides. Im trying to over come this by adding 10-15 minutes ab work a few times a week to the end of my session, and squats!! I find squats a great structural developer for the abdominal base, especially when combined with front squats. If all else fails, I might look into one of these topicals.
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    Alright, here is my workout plan.

    Day 1:
    Shoulders-Shoulder Press, Upright Row
    Upper Arms-Tricep Extension/Skullcrusher, Curls
    Forearms-Wrist Curl, Pronation

    Day 2:
    Chest-Bench Press/Peck Deck
    Waist-Leg-Hip Raise/Inclined Situp, Side Bend, Deadlift
    Back-Seat Row/Bent Over Row, Pulldown, Shrug

    Day 3:
    Hips & Thighs-Squat, Lying Leg Curl, Hip Adductor
    Calf-Calf Extension
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    Saturday (12/1):
    Cardio(Bike): 7/160, 13/170
    BB Shoulder Press: 45x10, 55x10, 65x10, 65x10, 65x10, 65x10
    DB Sitting Curl: 20x10, 20x10
    BB Standing Curl: 40x10, 40x10, 40x10
    BB Skull Crusher: 40x10, 40x10, 40x10, 40x10
    DB Wrist Curl: 20x10, 20x10, 20x10, 20x10
    DB Wrist Pronation: 10x10, 10x10, 15x10
    BB Upright Row: 40x10, 40x10, 50x10, 50x10, 60x10
    Cardio(Treadmill): 13/165, 7/170; 11/165, 14/170

    Bodyweight: 190.6

    I went out and got a soft tape measure to get a guess on my bf%. According to a few different online calculators, my bf% is around 30. I must admit, it's a bit of a disappointment to see it that high after a year of dieting and losing weight.
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    hmmm... i would say get it done by somebody who knows what they're doing and all about the skinfolds and all that good stuff to get a more precise measurment. what were you when you started?
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    I didn't keep track of it when I first started. A skin fold or body density test seems like a good idea though.
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    i just prefer skin folds because my dad can do it for me. lucky me. good luck. if you ever get it done let us know how it goes of course. although if it's at 30% and you were correct dont beat yourself up about it. you're only 5' 7" man. imagine what it was when you were at 255. you're doin awesome. dont get discouraged.
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    So how well balanced does my workout plan look? I Pretty much just went to this website (http://www.exrx.net/Lists/Directory.html) and tried to make sure I had all the major groupings covered.

    Also, just how well is my progress coming along? This being my first time ever touching a set of weights for any prolonged amount of time, I have no idea what to be expecting.
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    take out forearms and put chest in day 1. instead of chest on day 2 try 1 workout for traps and do curls on back day as well. bi's are the secondary for back so i'd suggest putting bi's in that day.

    day 1 3 workouts for chest, 2-3 for shoulders, 2 for tris.

    day 2, 3-4 workouts for back, keep 1 of those workouts lower back. 2-3 bi workouts, 1 traps. No real need for forearm exercise. forearms come along with other strength.

    day3-legs. some people may say do more than this but i like this amoung.
    squats, leg press, leg ext, leg curls or romanian deadlifts, superset two calve workouts. or just do two different calve workouts.

    i'd say for each exercise do three to 4 sets. no more than 4 i'd say. no less than three either. good luck i gotta go.

    p.s. expect progress but not as fast progress as how much weight you lost. you've gotten pretty low and things start to plateau out a little bit but progress will still be made if you're consistant.
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    if things keep going up, except your bf%, then i would certainly say you are making progress.
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    Sunday (12/2):
    Cardio(Treadmill): 5/160, 20/170
    BB Flat Bench Press: 65x10, 75x10, 95x10, 95x10
    BB Dead Lift: 95x10, 95x10, 115x10, 115x10
    Inclined Leg-Hip Raises: 10, 10, 10, 10
    DB Side Bend: 25x10, 25x10, 30x10, 30x10
    DB Shrug: 35x20, 35x20, 35x20
    Cable Lat Pulldown: 85x5, 70x10, 70x10, 70x10
    DB Bent Over Row: 25x10, 25x10, 30x10, 30x10

    Body weight: 189.2

    Putting together a new exercise list now. I appreciate all the help and comments.
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    Sunday (12/9):
    Cardio(Treadmill): 15/170
    Lying Leg Curl: 50x10, 50x10, 50x10, 50x10
    Calf Ext: 70x10, 90x10, 90x10
    Squat: 65x10, 95x10, 115x10, 135x10
    Hip Adduction: 85x10, 115x10, 145x10, 145x10
    Hip Abduction: 100x10, 100x10, 115x10, 115x10
    Leg Ext: 70x10, 70x10, 70x10
    Led Press: 170x10, 170x10
    Cardio(Bike): 10/170

    Bodyweight: 190.0
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    Here is my updated workout plan.

    Day 1:
    Chest - Bench Press, Peck Deck, Flys
    Shoulder - Shoulder Press, Upright Row, Rear Delt Row
    Triceps - Skull crusher, Tricep ext

    Day 2:
    Back - Bent Over Row, Seated Row, Pulldown, Deadlift
    Traps - Shrugs
    Biceps - Sitting Curl, Standing Curl

    Day 3:
    Legs - Squat, Hip Adductor, Hip Abductor, Leg Ext, Leg Press, Leg Curl
    Calf - Calf extension
    Waist - Leg-Hip Raises, Side Bends
  29. Registered User
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    looks good mayne! add in some more chest possibly? idk... if you like it then go for it. i usually like to put in one more exercise of chest then call it doneskies for that. but it's lookin good to me.
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    Monday (12/10):
    Cardio(Erg): 25 min; 10 min
    The ergs didn't have a heart rate monitor, but I'm more than sure that my heart rate was above 160.

    Also, I moved my waist exercise down to Day 3 and put in the bicep exercises which I forgot. Also added in flys as my third chest.
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