*Tiger Bass' Workout Log*

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  1. 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.

  2. 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?

  3. 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.

  4. 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
    (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

  5. 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.

  6. 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

  7. 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.

  8. 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

  9. 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.

  10. 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?

  11. I didn't keep track of it when I first started. A skin fold or body density test seems like a good idea though.

  12. 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.

  13. 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.

  14. 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.

  15. if things keep going up, except your bf%, then i would certainly say you are making progress.

  16. 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.

  17. 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

  18. 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

  19. 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.

  20. 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.

  21. awesome man. i like to put in maybe flatbench bench press with Barbell then incline bench press with dumb bells then maybe flies. but if it's working for you then stick to it. dont fix it if it aint broken ya?

  22. I was actually thinking of making the flys, inclined flys in particular. Works the same muscles as the inclined bench, right? So I can just swap them out as I feel like doing whichever one.

  23. actually they do. many people say on here that flies work the inner peck but apparently it's wrong... i just looked up an article and it said because the peck is one muscle that doesn't have multiple heads or parts so even though you may feel it in different parts it doesn't mean you're not working the whole chest which makes sense. i guess just make sure you keep up variety and you'll be fine even if the article was incorrect. so one workout do incline flies, then the next do incline bench.

  24. Wednesday (12/12):
    Cardio(Treadmill): 10/160, 15/170
    BB Shoulder Press: 65x10, 65x10, 75x10, 75x10
    BB Flat Bench Press: 95x10, 95x9, 95x5
    Cable Tricep Ext: 32.5x10, 42.5x10, 42.5x10, 47.5x10
    DB Inclined Fly: 10x10, 15x10, 15x10
    BB Upright Row: 45x10, 55x10, 55x10
    BB Skull crusher: 45x10, 45x10, 45x10
    DB Bent Over Row: 20x10, 25x10, 25x10, 30x10
    Peck Deck: 100x10, 100x10, 100x9
    Cardio(Treadmill): 10/170

    Body Weight: 190 lbs

    The bent over row was an accident. I couldn't remember which movement went with which exercise, but I was pretty sure I was doing the wrong one at the time.

  25. i dont even know what a bent over row is. you'll have to paint me a picture... literally. it'll be cute haha

  26. Oh ok. i call those one arm rows. And i've never done the rear delt row. i just do bent lat raises.

    but ya the one arm rows or bent over row is most definitely back. haha whatever though. no big deal.

  27. Thursday (12/14):
    Cardio(Bike): 10/160, 10/170
    BB Deadlift: 95x10, 95x10, 105x10
    DB Shrugs: 35x20, 40x20, 45x20
    DB Seated Curl: 20x10, 20x10, 20x10
    DB Bent Rear Delt Raise: 10x10, 10x10, 10x10
    Cable Wide Lat Pulldown: 60x10, 60x10, 60x10
    Seated Row: 60x10, 60x10, 75x10
    BB Standing Curl: 40x10, 40x10, 40x10
    Cardio(Treadmill): 5/165, 10/170

    Body Weight: 188.2 lbs

    I have this very peculiar feeling in my middle to upper Trapezius area on the right side. Started feeling it last night after my workout, and it was the most noticeable when I was doing the seated rows tonight. It doesn't ache, sting, or even hurt for that matter. Doesn't seem to be affecting my performance. The closest I can get to describing the feeling is when a doctor gives you a shot after he has already pumped you full of Novocaine. It's a tingling kind of pinpointed pressure that only lasts for a second as I'm shifting my muscles. Probably going to post this outside my log because I'm not sure how concerned to be.

  28. Thursday (12/18):
    BB Flat Bench Press: 95x10, 95x10, 115x4, 95x10
    BB Behind Neck Press: 55x10, 75x10, 75x10, 75x10
    BB Incline Bench Press: 75x10, 75x10, 75x10
    DB Triceps Ext: 40x10, 40x10, 40x10
    Plate Upright Row: 25x10, 35x10, 35x10
    DB Rear Lat Raise: 5x10, 5x10, 10x10
    DB Front Raise: 5x10, 5x10, 10x10
    Cardio(Erg): 20 min

    I'm home on break from college for about 3 weeks, so all I have to work with is a decent adjustable bench and some dumbbells. Just going to skip Leg days until I get back to school.

  29. ditch anything that's behind neck. injury prone exercises. Behind back shrugs are fine i'm pretty sure. but pulls and presses behind the neck tends to be injure prone. i'm not sure why but tis true.

  30. I was doing the behind neck press was because the way the adjustable bench sat, I just couldn't find a comfortable position for a shoulder press. (Back of the bench of too tall for me to lean back, chair was icy cold, I kept sliding forward, etc).

    My friend who was spotting did point out to me the high injury rate of behind neck exercises and let me know I should only come down to where my elbows lock out at 90* as this greatly reduces the chance of injury.

    I will find an alternative next time though. Thanks for the input. ALWAYS appreciated

    *You must spread some Reputation around before giving it to sreed11 again.*

  31. Wednesday (12/26):
    BB Deadlift: 95x10, 100x10, 110x12
    BB Flat Bench Press: 90x10
    DB Pullover: 10x10, 10x10, 15x10
    DB Shrugs: 40x20, 40x20, 40x20
    DB One-Arm Row: 40x10, 40x10, 40x10
    DB Sitting Curls: 20x10, 15x10, 15x10

    Bench Press was to show my brother how to do one since he was curious. Also noticing a strong correlation between the muscle groups used in Rows and Curls.

  32. Thursday (1/10):
    Cardio(Bike): 10/170
    Squat: 115x10, 125x10, 135x10
    Leg-Hip Raises: 10, 10, 10, 10
    Side Bends: 25x10, 30x10, 35x10
    Leg Curl: 40x10, 50x10, 60x10
    Calf Ext: 70x10, 90x10, 90x10
    Hip Abductor: 130x10, 145x10, 160x10
    Hip Adductor: 145x10, 145x10, 145x10

    Worked out 4 other times during the break, just didn't log them.

    My schedule this semester is making me much more open for working out in the mornings so I will consistently be able to work out about 4-5 days a week. Would it be a good idea to add a 4th day to my workout routine doing something like strictly core exercises?

  33. Sunday (1/13):
    Cardio(treadmill): 15/160
    BB Flat Bench Press: 75x10, 95x10, 105x7, 105x3
    BB Shoulder Press: 55x10, 65x10, 65x10
    DB Tricep Ext: 25x10, 25x10, 30x10
    BB Upright Row: 40x10, 40x10, 40x10
    DB Bent Rear Delt Raise: 10x10, 10x10, 10x10
    DB Inclined Flys: 10x10, 15x10, 15x10
    Cable Tricep Ext: 32.5x10, 42.5x10, 47.5x10

  34. Monday (1/14):
    Cardio(Bike): 5/160, 10/170, 5/180
    BB Deadlift: 95x10, 115x10, 125x10
    DB Sitting Curl: 20x10, 20x10, 20x10
    Seated Row: 60x10, 65x10, 65x10, 70x10
    Cable Lat Pulldown: 55x10, 65x10, 75x10, 80x10
    DB Shrugs: 35x20, 40x20, 40x15
    DB Bent Over Row: 25x10, 30x10, 30x10
    BB Preacher Curl: 40x10, 40x8, 40x8

  35. Thursday (1/17):
    BB Squat: 90x10, 110x10, 130x10, 150x10
    Hip Adductor: 130x10, 145x10, 160x10, 160x10
    Hip Abductor: 145x10, 160x10, 175x10, 190x10
    Calf Ext: 70x10, 70x10, 70x10, 70x10
    Leg Ext: 60x10, 75x10, 90x10, 90x10
    Leg Curl: 55x10, 65x10, 75x10, 85x10
    Cardio(Stairmaster): 10/170

  36. Sunday (1/20):
    Cardio(Elliptical): 15/160, 10/170
    BB Shoulder Press: 55x10, 65x10, 85x10, 85x10
    BB Flat Bench Press: 75x10, 85x10, 95x10
    DB Shoulder Press: 25x10, 25x10, 30x10
    DB Incline Fly: 15x10, 15x10, 15x10
    DB Upright Row: 40x10, 60x10, 60x10, 60x10
    DB Bent Rear Delt Raise: 10x10, 10x10, 10x10
    BB Close Grip Bench Press: 45x10, 65x10, 65x10
    Cable Tricep Ext: 42.5x10, 47.5x10, 52.5x10, 57.5x5

  37. Wednesday (1/23):
    Cardio(Elliptical): 5/160, 5/170, 15/180
    BB Deadlift: 115x10, 135x10, 145x10, 145x8
    BB Standing Curl: 40x10, 40x10, 40x10
    Cable Lat Pulldown: 60x10, 75x10, 90x10, 95x10
    DB Sitting Curl: 20x10, 20x10, 20x10
    DB Shrugs: 40x15, 45x15, 40x15
    Seated Row: 60x10, 75x10, 75x10
    DB One Arm Row: 25x10, 25x10, 25x10

  38. hey man how's everything going? weight? bf? anything changed or not really?

  39. I'm doing good. Really happy to see the results I'm getting so far, for the most part. Struggling to get my bicep strength up, as I've been sitting at the same thing for quite a while now, and every week seems just as tough as the last.

    Bodyweight is still at about ~190. Haven't checked bf% in a while. Been eating clean though since I've got back to school. Lots of tuna, chicken, salad, rice, and sandwiches.


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