*Tiger Bass' Workout Log*

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

  2. 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.

  3. 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.

  4. 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.

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

  6. 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.

  7. 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

  8. 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

  9. 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.

  10. 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.

  11. 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?

  12. 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.

  13. 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.

  14. 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.

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

  16. 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.

  17. 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.

  18. 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.

  19. 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.

  20. 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.*

  21. 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.

  22. 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?

  23. 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

  24. 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


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