*Tiger Bass' Workout Log*

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    *Tiger Bass' Workout Log*


    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

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    Congrats on the progress thus far...KEEP AT IT!!!
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    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.
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    Whats your day look like, diet wise...?
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    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
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    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?
    Last edited by Tiger Bass; 10-02-2007 at 10:58 PM. Reason: Added body weight
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    Quote Originally Posted by Tiger Bass View Post
    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....
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    out of curiousity, who else is from caraudio.com?
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    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.
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    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.
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    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.
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    I'm not used to doing such high volume...where did you come up with this in the first place?
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    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.
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    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.
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    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
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    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.
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    Sunday (10/22):
    Cardio: 10 min @ 165+
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    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
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    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
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    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
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    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
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    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.
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    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.
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    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?
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    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
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    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
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    What kind of cardio are you doing? Just running/walking on the treadmill?
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    Stationary bike. I generally get my heartrate up to atleast 170 before the end of each session.
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    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?
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    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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    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?
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    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
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    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.
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    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?
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    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
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    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.
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    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.
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    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
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    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
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    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
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