*Tiger Bass' Workout Log*

[Tiger Bass]

Age: 19
Height: 5'7"

Goal: To greatly decrease my BF% while putting on muscle.
First Target weight: 185 lbs

Diet:
-yogurt
-grilled chicken
-apples
-bananas
-basic salad mix with fat free raspberry vinaigrette
-whole grain rice with grilled chicken
-whole grain spaghetti with low fat sauce and grilled chicken
-turkey, grilled chicken, and tuna sandwiches with low fat swiss
-handful or so of cocktail peanuts as snacks
-water, water, and more water

Background information: I started the weight watchers diet around January and weighed approximately 255lbs. About 3 months in, I had lost about 30 lbs and went off the Weight Watches diet and started to use a more common sense approach. This consisted of absolutely no fast food, junk food, soda, etc and only food that contains some sort of real nutritional value. I periodically give myself a break from this when I go out to dinner with my family which is approximately once a month.

I have no been actively going to the gym and all weight loss can be accounted to my day to day activities such as walking to class, not eating fat and calorie laden food, and simply a lack of eating. Realizing that this might not be the most effective nor safest way to become healthier, I have decided to start going to the gym.

I have quite a few genuine medical problems that make it difficult and sometimes discouraging. I have very bad ankle problems that make it very difficult for me to endure long periods of cardio since most put large amounts of stress on my ankles. So far, the bike is the best I can do and can do about 20 continuous minutes on average. And for reasons I don't feel comfortable releasing yet, my gains for exercises involving my biceps, and especially my pectorals, will Always be low.

My workout schedule is Sunday, Tuesday, and Thursday evening. I will be expanding this and hopefully move them to the morning as I become more accustomed to working out and waking up early. I will always measure my cardio length in time when my heart rate is above 160bpm. I measure dumbbell exercises as the weight of 1 dumbbell that I use, even if I'm using two. Here is my progress thus far:

Thursday (9/27):
Cardio: 15 min
DB Shoulder Press: 15x10, 15x10, 15x10, 15x10
DB Seated Curl: 15x10, 15x10, 15x10
DB Front Raise: 10x10, 10x10, 10x10
DB Wrist Curl: 15x15, 15x15
DB Tricep Extension: 25x10, 25x10
DB Fly: 10x10, 10x10, 10x10
DB Shrugs: 25x25, 25x25
DB Row: 20x10, 20x10, 20x10
BB Flat Bench Press: 45x10, 45x5, 45x5
Sled Seated Leg Press: ---
Lever Horizontal calf ext: 50x15, 50x15, 50x10
Weighted Lever Crunch: ---

Body Weight: 196 lbs

Sunday (9/30):
Cardio: 15 min
DB Shoulder Press: 20x10, 20x10, 20x10
DB Seated Curl: 15x10, 15x10, 15x10, 15x5
DB Front Raise: 10x10, 10x10, 10x10
DB Wrist Curl: ---
DB Tricep Extension: ---
DB Fly: 10x10, 10x10, 10x10
DB Shrugs: 25x20, 25x20, 25x20
DB Row: 20x10, 20x10, 20x10
BB Flat Bench Press: 45x10, 45x5, 45x3
Sled Seated Leg Press: ---
Lever Horizontal Calf Ext: 50x10, 50x10, 50x10
Weighted Lever Crunch: 50x10, 50x10, 50x10
Cardio: 5 min

Body Weight: 195.6 lbs

Monday (10/1):
Cardio: 20 min
DB Shoulder Press: 20x10, 20x10, 20x10
DB Seated Curl: 15x10, 15x10, 15x5, 15x5
DB Front Raise: 10x10, 10x10, 10x10
DB Wrist Curl: 15x15, 15x15, 15x15
DB Shrugs: 25x20, 25x20, 25x20
DB Tricep Extension: 20x10, 20x10, 20x10
DB Fly: 10x10, 10x10, 10x10
DB Row: 20x15, 20x15
BB Flat Bench Press: 45x7, 45x5
Sled Seated Leg Press: 110x10, 130x10, 130x10
Lever Horizontal Calf Ext: 70x10, 50x15, 50x10
Weighted Lever Crunch: 50x10, 50x10, 60x15, 60x15

Body Weight: 194.6 lbs

So far, I have no been using any sort of supplements or vitamins and am becoming increasingly interested in using some but not sure what to use yet.

Any comments or tips are greatly appreciated.

Lastly, I was told to mention I’m from Caraudio.com

 

[PumpingIron]

Congrats on the progress thus far...KEEP AT IT!!!

 

[Tiger Bass]

I'm going to take it easy today, mainly just work on cardio and do low weight/high rep on the weights.

Should I be concerned with my rapid weight loss? I've been eating about 5 meals a day, consisting of anything from a banana to a huge salad mixed with chicken and tuna.

 

[PumpingIron]

Whats your day look like, diet wise...?

 

[Tiger Bass]

Yesterday's Schedule
10:00 Wake up, banana
12:30 chicken sandwich
4:00 Yogurt
7:00 Turkey sandwich
9:00 Handful of peanuts
9:30 Went to gym
11:00 Salad with about 1/3 of a large can of tuna
1:30 Went to sleep

 

[Tiger Bass]

Tuesday (10/2):
Cardio: 10 min at 170+ bpm
DB Shoulder Press: 20x10, 20x10, 20x10
DB Seated Curl: 15x10, 15x5, 15x5
DB Front Raise: 10x10, 10x10, 10x10
DB Wrist Curl: 15x15, 15x15, 15x15
DB Shrugs: 25x20, 30x20, 30x20, 25x20
DB Tricep Extension: 20x10, 20x10, 20x10
DB Fly: 10x10, 10x10
DB Row: 20x15, 20x15
BB Flat Bench Press: ---
Sled Seated Leg Press: 130x10, 130x10, 130x10
Lever Horizontal Calf Ext: 50x15, 50x15, 50x15, 50x15
Weighted Lever Crunch: 60x15, 60x15, 60x15, 60x15

Body Weight: 194.2 lbs

After reading THIS!, I have decided to adjust my approach on cardio. Instead of shooting for lengthy sessions at 160+ bpm, I'm going to start aiming for 15-20 min sessions at 170+ bpm. Does this sound like a good idea or does it really even matter at this point in time for me?

 

[PumpingIron]

Yesterday's Schedule
10:00 Wake up, banana
12:30 chicken sandwich
4:00 Yogurt
7:00 Turkey sandwich
9:00 Handful of peanuts
9:30 Went to gym
11:00 Salad with about 1/3 of a large can of tuna
1:30 Went to sleep

Eat more when you wake up....

Heres the basic formula I keep...Carbs high in the morning and tapered down throughout the day. Fats high in the morning and night, Protein constant throughout the day.

You need to do a little work on the diet, you're probably pretty lethargic all day with the huge deficit...I'm a little beat at the moment but tomorrow hopefully I can get some more info to ya....

 

[PumpingIron]

out of curiousity, who else is from caraudio.com?

 

[Tiger Bass]

Shakesallday is the person who showed me this website. I can't find who else said they were over here, but I'm sure it was more than just him.

 

[PumpingIron]

Nice, glad to have ya...

...now about the diet...

You want ot keep calories constant over the course of the day, not fluctuate so much. Your maintenance is probably around 2500 cals @ 195lbs, so if weight loss is your goal I'd drop down to about 2000 for the day.

Going/Feeling hungry isn't really a good thing.

 

[Tiger Bass]

Thursday (10/4):
Cardio: 15 min at 160+ bpm
DB Shoulder Press: 20x10, 20x10, 25x10, 25x10
DB Seated Curl: 20x10, 15x10, 15x10
DB Front Raise: 10x10, 10x10, 10x10
DB Wrist Curl: 15x20, 15x20, 15x20, 15x20
DB Shrugs: 30x20, 30x20, 30x20, 30x20
Cable Triceps pulldown: 37.5x10, 42.5x10, 42.5x10, 37.5x10
DB Fly: 10x10, 10x10, 10x10, 10x10
DB Row: 25x10, 25x10, 25x10
BB Flat Bench Press: ---
Sled Seated Leg Press: 150x10, 150x10, 150x10, 150x10
Lever Horizontal Calf Ext: 70x10, 70x10, 70x10, 70x15
Weighted Lever Crunch: 65x10, 65x10, 75x10, 75x10, 75x10

Body Weight: 192.4 lbs

Definitely starting to see some progress in my shoulders. Getting harder to push myself while doing flys and curls though. My muscles just get so fatigued that a day isn't enough time to let them rest. It's the main reason I haven't even tried the bench press my last couple sessions.

I also improved my diet as you suggested.

One last thing, any suggestions for more exercises I could add to my routine to further workout my upper back and shoulders? I feel like I just don't get a thorough enough exercise with what I have now, especially my back.

 

[PumpingIron]

I'm not used to doing such high volume...where did you come up with this in the first place?

 

[Tiger Bass]

Do you mean my number of exercises? It's just kind of a list I put together based off a couple other websites explaining the exercises.

 

[Tiger Bass]

Missed Sunday because I had to study for an exam. Tried to go Saturday but the gym was closed for tailgating. Anyways, todays log...

Monday (10/8):
Cardio: 13 min @ 170+bpm
BB Flat Bench press: 45x10, 45x10, 45x10
DB Shoulder Press: 25x10, 20x10, 20x10
DB Stand curls: 20x10, 15x10, 15x10
DB Shrugs: 30x20, 30x20, 30x20, 30x20
Cardio: 5 min @ 180+bpm

Body Wieght: 195.2

Quick and short workout today. Mainly because the gym is always packed on Mondays and I hate waiting on equipment. It also appears that I had a few too many wings during the football game.

 

[Tiger Bass]

Thursday (10/11):
Cardio: 15 min at 165+ bpm
DB Shoulder Press: 25x10, 25x10, 25x10
DB Seated Curl: 15x10, 15x10, 15x10, 15x5
DB Wrist Curl: 15x20, 15x20, 15x20
DB Shrugs: 35x20, 35x20, 35x20, 35x20
DB Tricep Extension: 25x10, 25x10, 25x10, 25x10
DB Row: 25x10, 25x10, 25x10
Lever Horizontal Calf Ext: 70x10, 80x10, 80x10

 

[Tiger Bass]

Wednesday (10/17):
Cardio: 5 min @ 160+, 10 min @ 170+
DB Shoulder Press: 20x10, 20x10, 20x10
DB Wrist Curl: 20x10, 20x10, 20x10
DB Seated Curl: 15x10, 15x10, 15x5, 15x5
DB Shrugs: 30x20, 30x20, 30x20
DB Row: 25x10, 25x10, 25x10

Body weight: 195.0

Just been lazy the past week. Working on breaking the habit.

 

[Tiger Bass]

Sunday (10/22):
Cardio: 10 min @ 165+

 

[Tiger Bass]

Tuesday (10/23):
Cardio: 10min/160
DB Shoulder Press: 20x10, 20x10, 20x10
DB Seated Curl: 15x10, 15x10, 15x5, 15x5
DB Shrugs: 30x20, 30x20, 30x20
BB Row: 60x10, 60x5, 60x5
DB Tricep Extension: 25x10, 25x10, 25x10, 25x10

Wednesday (10/25):
Cardio: 5min/160, 13min/170
Sled Seated Leg Press: 130x10, 150x10, 150x10, 170x10
Weighted Lever Crunch: 60x10, 75x10, 90x10, 90x10
Cable Triceps pulldown: 37.5x10, 42.5x10, 47.5x10
DB Curl: 15x10, 15x10, 15x10
DB Shoulder Press: 20x10, 20x10, 20x10
DB Front Raise: 10x10, 10x10, 10x10
DB Fly: 10x10, 10x10
BB Row: 50x10, 50x10, 50x10
DB Wrist Curl: 20x10, 20x10, 20x10
DB Shrugs: 35x20, 40x20, 40x20

Body weight: 191.4

 

[Tiger Bass]

Friday (10/26):
DB Standing Hammer Curl: 20x10, 20x10, 20x10
DB Wrist Curl: 20x10, 20x10, 20x10
BB Shoulder Press: 40x10, 40x10, 40x10
DB Shrug: 30x20, 30x20, 30x20
BB Upright Row: 40x10, 40x10, 40x10
DB Tricep Extension: 20x15, 20x15, 20x15
DB Front Raise: 10x10, 10x10, 10x10
DB Fly: 10x10, 10x10, 10x10

 

[Tiger Bass]

Saturday (10/27):
Cardio: 10min/170
DB Shoulder Press: 25x10, 25x10, 25x7
DB Seated Curl: 20x10, 20x10, 20x5, 20x5
DB Wrist Curl: 20x10, 20x10, 20x10
DB Tricep Extension: 20x10, 20x15, 20x15
DB Front Raises: 10x10, 10x10, 10x10
DB Flys: 10x10, 10x10, 10x10
BB Rear Delt Row: 45x10, 45x10, 45x10
Weighted Lever Crunch: 80x10, 80x10, 80x10

Body Weight: 191.2

 

[Tiger Bass]

Tuesday (10/30):
Cardio: 15min/170
DB Shoulder Press: 25x10, 25x10, 25x10, 25x10
DB Seated Curl: 20x10, 20x10, 20x10
DB Wrist Curl: 20x10, 20x10, 20x10
DB Tricep Extension: 20x10, 20x10, 25x10, 25x10
DB Shrugs: 35x20, 35x20, 40x20
BB Rear Delt Row: 45x10, 45x10, 45x10, 45x10
Horizontal Calf Extension: 90x10, 70x10, 80x10, 80x10
Sled Seated Leg Press: 130x10, 150x10, 150x10, 170x10
Lever Peck Deck Fly: 90x10, 90x10, 100x10

Body Weight: 191.0

 

[Tiger Bass]

Wednesday (10/31):
Morning
Standing Hammer Curl: 20x10, 20x10, 20x10
BB Upright Row: 40x10, 40x10, 40x10
BB Rear Delt Row: 40x10, 40x10, 40x10
BB Squat: 40x10, 40x10, 40x10
DB Flys: 10x10, 10x10
DB Front Raises: 10x10, 10x10

Evening
Cardio: 25min/175
DB Shoulder Press: 25x10, 25x10, 25x10, 25x10
DB Seated Curl: 20x10, 20x10, 20x5, 20x5, 20x5
DB Wrist Curl: 20x10, 20x10, 20x10
DB Tricep Extension: 25x10, 25x10, 25x10, 25x10
DB Shrugs: 40x20, 40x20, 40x20, 40x20
BB Rear Delt Row: 55x10, 55x10, 55x10, 55x10
Horizontal Calf Extension: 70x10, 75x10, 80x10, 80x10
Lever Weighted Crunch: 70x10, 75x10, 80x10, 80x10
Lever Peck Deck Fly: 85x10, 85x10, 85x10, 85x10

Body Weight: 191.0

Feels good. I actually start looking forward to going to the gym now.

 

[Tiger Bass]

Thursday (11/1):
Cardio: 15min/165
DB Shoulder Press: 25x10, 25x10, 25x10
DB Sitting Curl: 15x10, 15x10, 15x10
DB Tricep Extension: 20x10, 20x10, 20x10
Lever Weighted Crunch: 80x10, 80x10, 80x10
Cardio: 10min/160

Did the treadmill for the first part of my cardio today. I was pleasantly surprised how well I was able to handle it. I can't go very fast because I have limited mobility in my ankles. If I crank the angle all the way up though, I get a pretty good workout at a pace less than that of a jog.

 

[Tiger Bass]

Saturday (11/3):
Cardio: 5min/160; 15 min/165
DB Shoulder Press: 25x10, 30x10, 30x10
DB Sitting Curl: 20x10, 20x10
DB Wrist Curl: 20x10, 20x10
DB Tricep Ext: 25x10, 25x10, 25x10
DB Flys: 10x10, 10x10, 10x10
DB Front Raise: 10x10, 10x10, 10x10
DB Shrugs: 40x20, 40x20, 40x20, 40x20
Peck Deck: 80x10, 85x10, 85x10, 90x10

I know AM cardio on an empty stomach is suppose to me the best, but I had absolutely zero energy when trying to do this. Any way to remedy this problem?

 

[Tiger Bass]

Sunday (11/4):
Cardio: 15min/160
Horizontal Calf Ext: 70x10, 80x10, 80x10, 80x10
Sled Leg Press: 130x10, 130x10, 150x10, 170x10
Peck Deck: 85x10, 85x10, 85x10
DB Shoulder Press: 25x10, 25x10, 30x10, 30x10
DB Sitting Curl: 20x10, 20x10, 20x10
DB Wrist Curl: 20x10, 20x10, 20x10
DB Tricep Ext: 25x10, 25x10, 25x10
DB Shrugs: 40x20, 40x20, 40x20, 40x20
BB Rear Delt Row: 55x10, 55x10, 55x10
Cardio: 10min/160, 10min/170min

 

[Tiger Bass]

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

 

[ShakesAllDay]

What kind of cardio are you doing? Just running/walking on the treadmill?

 

[Tiger Bass]

Stationary bike. I generally get my heartrate up to atleast 170 before the end of each session.

 

[Tiger Bass]

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?

 

[ShakesAllDay]

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

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

 

[Tiger Bass]

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?

 

[Tiger Bass]

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

 

[ShakesAllDay]

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.

 

[Tiger Bass]

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?

 

[Tiger Bass]

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

 

[Tiger Bass]

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.

 

[Tiger Bass]

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.

 

[Tiger Bass]

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

 

[Tiger Bass]

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

 

[Tiger Bass]

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

 

[Tiger Bass]

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.

 

[sreed11]

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?

 

[Tiger Bass]

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.

 

[sreed11]

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

 

[Tiger Bass]

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.

 

[sreed11]

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

 

[jezzab05]

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.

 

[Tiger Bass]

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

 

[Tiger Bass]

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.

 

[sreed11]

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?