*Tiger Bass' Workout Log*
11-26-2007 08:57 PM
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.
11-26-2007 09:17 PM
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?
11-26-2007 09:54 PM
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.
11-26-2007 10:11 PM
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
(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
11-26-2007 10:42 PM
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.
11-27-2007 12:52 AM
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
12-01-2007 10:49 AM
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.
12-01-2007 12:35 PM
Alright, here is my workout plan.
Shoulders-Shoulder Press, Upright Row
Upper Arms-Tricep Extension/Skullcrusher, Curls
Forearms-Wrist Curl, Pronation
Chest-Bench Press/Peck Deck
Waist-Leg-Hip Raise/Inclined Situp, Side Bend, Deadlift
Back-Seat Row/Bent Over Row, Pulldown, Shrug
Hips & Thighs-Squat, Lying Leg Curl, Hip Adductor
12-01-2007 04:38 PM
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
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.
12-01-2007 06:32 PM
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?
12-01-2007 08:30 PM
I didn't keep track of it when I first started. A skin fold or body density test seems like a good idea though.
12-01-2007 11:30 PM
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.
12-02-2007 02:06 PM
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.
12-02-2007 03:45 PM
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.
12-02-2007 04:00 PM
if things keep going up, except your bf%, then i would certainly say you are making progress.
12-02-2007 06:15 PM
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.
12-09-2007 04:54 PM
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
12-09-2007 05:31 PM
Here is my updated workout plan.
Chest - Bench Press, Peck Deck, Flys
Shoulder - Shoulder Press, Upright Row, Rear Delt Row
Triceps - Skull crusher, Tricep ext
Back - Bent Over Row, Seated Row, Pulldown, Deadlift
Traps - Shrugs
Biceps - Sitting Curl, Standing Curl
Legs - Squat, Hip Adductor, Hip Abductor, Leg Ext, Leg Press, Leg Curl
Calf - Calf extension
Waist - Leg-Hip Raises, Side Bends
12-11-2007 12:38 AM
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.
12-11-2007 09:22 PM
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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