*Tiger Bass' Workout Log*

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  1. Monday (11/5):
    Cardio: 15min/160
    DB Shoulder Press: 25x10, 25x10, 30x10, 30x10
    DB Sitting Curl: 20x10, 20x10, 20x10
    DB Wrist Curl: 20x10, 20x10, 20x10
    DB Front Raise: 10x10, 10x10, 10x10
    DB Tricep Ext: 25x10, 25x10, 25x10, 25x10
    DB Shrug: 40x20, 40x20, 40x20, 40x20
    BB Rear Delt Row: 55x10, 55x10, 55x10
    Leg Curl: 40x10, 50x10, 50x10, 65x10
    Horizontal Calf Ext: 70x10, 70x10, 70x10, 80x10
    Lever Weighted Crunch: 80x10, 80x10, 90x10, 90x10
    Peck Deck: 90x10, 105x10, 105x10

    Body Weight 191.0


  2. What kind of cardio are you doing? Just running/walking on the treadmill?
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  3. Stationary bike. I generally get my heartrate up to atleast 170 before the end of each session.

  4. I'm not sure whether my fears are a little irrational or not, but should I be worried about having a lot of excess skin at the rate I'm going? What exercises should I add to my list in hopes of countering such results?

  5. I went from 190+ to <170 without any "extra skin" leftover.

    I would mix up your cardio methods... running, eliptical, HIIT, etc.
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  6. 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?

  7. 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

  8. 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.

  9. 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?

  10. 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

  11. 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.

  12. 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.

  13. 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

  14. 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

  15. 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

  16. 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.

  17. 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?

  18. 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.

  19. 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

  20. 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.

  21. 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

  22. 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.

  23. 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

  24. 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.

  25. 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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