*Tiger Bass' Workout Log*

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  1. 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?

  2. 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.

  3. 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.

  4. 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.

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

  6. 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.

  7. 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.

  8. 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.

  9. 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.

  10. 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.*

  11. 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.

  12. 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?

  13. 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

  14. 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

  15. 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

  16. 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

  17. 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

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

  19. 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.

  20. Thursday (1/24):
    Leg/Waist/Calf Stretches
    Cardio(Bike): 10/160
    BB Squat: 115x10, 125x10, 135x10, 155x10
    Inclined Leg-Hip Raises: 10, 10, 10, 10
    45* Side Bends: 25x10, 25x10, 35x10
    Calf Ext: 70x10, 70x10, 70x10, 90x10
    Leg Curl: 65x10, 80x10, 80x10
    Leg Press: 170x10, 195x10, 210x10, 210x10
    Hip Abductor: 160x10, 190x10, 205x10
    Hip Adductor: 175x10, 190x10, 190x10
    Cardio(Elliptical): 10/170, 10/180

    Starting a 3-Day Split for stretches also, to complement each workout.

    Also having problems with my calves. Whenever I push them too hard, they cramp up really bad. I suspect that is has something to with the fact that my operation involved lengthening my Achilles Tendon. Any suggestions on how I should continue training with this condition? High Rep, Low Intensity maybe?

  21. i think bicep strength just comes in time. i'm not too worried about it. i just really focus on my form and as long as i'm growing or seeing results that's all i'm worried about. intensity will bring strength in time. Try and switch up the reps and rest time along with different exercises. I'd say switch up your exercise routines every 4-6 weeks.

  22. Tuesday (1/29):
    Cardio(Elliptical): 15/170
    DB Shoulder Press: 25x10, 30x10, 30x10, 30x10
    DB Tricep Ext: 30x10, 30x10, 30x10
    BB Flat Bench Press: 75x10, 85x8, 85x5, 85x5
    DB Incline Flys: 10x10, 15x10, 15x10
    Cable Tricep Ext: 42.5x10, 47.5x10, 47.5x10
    Peck Deck: 65x10, 80x10, 80x10

    I really just wasn't feeling it today. Gym was packed wall to wall, and I forgot to do a couple shoulder exercises.

  23. Wednesday (1/30):
    Cardio(Bike): 15/170, 10/180
    BB Deadlift: 135x10, 165x10, 165x10
    BB Preacher Curl: 40x10, 40x10, 40x10
    DB Shrugs: 35x20, 35x20, 40x20
    DB Hammer Curl: 20x10, 20x10, 20x10
    Cable Lat Pulldown: 75x10, 90x10, 90x10
    Seated Row: 60x10, 60x10, 60x10
    DB Bent Over One Arm Row: 25x10, 25x10, 25x10
    DB Upright Row: 20x10, 20x10, 20x10
    DB Rear Delt Raise: 10x10, 10x10

    Oh, and just a note for myself if nothing else, started my Creatine cycle again. (Fell off of it about halfway through last time because of exams and school.)

    Working on a 4 Day Split Routine at the moment. What exactly do you mean by switch it up though? Switch the days, the split, the exercises, etc? Currently, I'm switching up a couple of the days around, along with changing a couple exercises but keeping the main ones like squat, deadlift, etc. I'll have my new routine posted some time tomorrow.

  24. by switching it up i mean like reps or sets, resting time, and just different exercises altogether. say you do the same 3 bicep routines everytime you work out. switch it to three different bicep routines for 4-6 weeks and then change it again and so on and so forth..

  25. Monday(2/4):
    Cardio(Bike): 10/160, 10/170
    Squat: 135x10, 135x10, 155x10
    Incline Crunch: 10, 15, 18
    45* Side Bend: 25x10, 25x10, 25x10
    Calf Ext: 70x10, 70x10, 70x10, 70x10
    Leg Ext: 90x10, 90x10, 90x10
    Leg Curl: 80x10, 80x10, 80x10
    Hip Abductor: 190x10, 205x10, 205x10
    Hip Adductor: 190x10, 190x10, 205x10

  26. Decided to stay on a 3 Day Split. I had a hard time finding variations for some exercises. Let me know what you think.

    Day 1:
    Chest – Incline Bench, Pec Deck
    Shoulder – Military Press, Lateral Raise, Bent Over Rear Delt Raise
    Triceps – Skullcrusher, Assisted Dips

    Day 2:
    Back – Bent Over Row, Assisted Pull Up, Seated Row, Shrug, Stiff Leg Deadlift
    Biceps – Preacher Curl, Hammer Curl

    Day 3:
    Legs – Romanian Deadlift, Squat, Calf Ext
    Waist – Incline Twisting Sit Up, 45* Side Bend, Incline Leg-Hip Raises

  27. i would talk more but i'm supposed to writing two papers and studying to be a PT YA!

    romanian deads are for hamstrings if doing them correctly. otherwise doesn't look too bad

  28. Tuesday (2/5):
    Cardio(Bike): 10/160, 5/170
    BB Flat Bench Press: 75x10, 95x10, 95x7, 95x5
    BB Military Press: 45x10, 55x6, 45x10, 45x10
    Cable Rear Delt Raise: 7.5x10, 7.5x10, 12.5x10
    Assisted Dips: 60x10, 70x10, 70x8, 70x6
    DB Lateral Raise: 10x10, 10x10, 10x10
    BB Incline Bench: 45x10, 45x10, 45x10
    TB Skullcrusher: 25x10, 25x10, 25x10

    Body Weight: 188.6

  29. Ahh, I meant to put the Stiff Leg Deadlift instead. Thank you.

    Now that I take a second look at this, I think I may have too many quad exercises. Also took out the hip machine exercises since I have the lunges.

    And good luck with the studying and what not


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