*Tiger Bass' Workout Log*

[Tiger Bass]

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

 

[sreed11]

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.

 

[Tiger Bass]

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.

 

[sreed11]

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.

 

[jezzab05]

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

 

[Tiger Bass]

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.

 

[Tiger Bass]

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

 

[Tiger Bass]

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

 

[sreed11]

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.

 

[Tiger Bass]

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.

 

[sreed11]

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?

 

[Tiger Bass]

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.

 

[sreed11]

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.

 

[Tiger Bass]

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.

 

[sreed11]

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

 

[Tiger Bass]

Bent Over Row
http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

Rear Delt Row
http://www.exrx.net/WeightExercises/DeltoidPosterior/DBRearDeltRow.html

 

[sreed11]

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.

 

[Tiger Bass]

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.

 

[Tiger Bass]

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.

 

[sreed11]

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.

 

[Tiger Bass]

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.*

 

[Tiger Bass]

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.

 

[Tiger Bass]

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?

 

[Tiger Bass]

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

 

[Tiger Bass]

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

 

[Tiger Bass]

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

 

[Tiger Bass]

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

 

[Tiger Bass]

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

 

[sreed11]

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

 

[Tiger Bass]

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.

 

[Tiger Bass]

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?

 

[sreed11]

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.

 

[Tiger Bass]

Tuesday (1/29):
Stretches
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.

 

[Tiger Bass]

Wednesday (1/30):
Stretches
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.

 

[sreed11]

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..

 

[Tiger Bass]

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

 

[Tiger Bass]

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

 

[sreed11]

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

 

[Tiger Bass]

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
Stretches

Body Weight: 188.6

 

[Tiger Bass]

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

 

[Tiger Bass]

Friday (2/8):
Cardio(Elliptical): 10/160, 15/170
Stretches
BB Stiff Leg Dealift: 95x10, 115x10, 135x10, 135x10
CB Preacher Curls: 45x10, 45x10, 45x10
BB Bent Over Row: 55x10, 55x10, 55x10
Assisted Pullups: 70x7, 100x8, 100x7, 100x7
Seated Rows: 60x10, 60x10, 60x10
Hammer Strength(HS) Shrug: 80x10, 65x15, 65x15, 75x15
DB Hammer Curl: 20x10, 20x10, 25x10

Just how "wrong" is it to do shrugs on the Hammer Strength machines? It's just so much more comfortable on my hands so that I'm able to lift more at a more controlled rate.

 

[Tiger Bass]

Sunday (2/10):
Cardio(Elliptical): 5/160, 10/170
Stretches
BB Squat: 115x10, 135x10, 165x10
BB Hang Clean: 95x5, 65x8, 65x8
DB Lunges: 25x10, 25x10, 25x10
Calf Ext: 70x10, 70x10, 90x10, 70x10
Incline Twisting Sit Up: 20, 10, 10
45* Side Bend: 25x10, 35x10, 35x10
Incline Leg-Hip Raise: 10, 10, 10

I believe my form on the squat is finally acceptable after researching it for quite a bit, even on the higher amounts of weight I do.

Hang Clean feels very awkward though. Is it normal to feel it predominately in the wrist/forearms when doing this exercise, or is my form just that off still? Trying to decide if I need to replace this with something else because my forearms were already pretty strained from my other workout days.

 

[Tiger Bass]

I'm going to go ahead and replace the Hang Clean with Romanian Deadlifts. I really want a way to stretch and workout the back side of my legs better because every time I go to do standing quadriceps stretches, I feel like I'm going to hurt myself some where in the hamstring/hip area.

 

[sreed11]

Romanian deadlift is bomb. I've never done hang cleans but i'd just suggest being very controlled. dont go for too much weight on the romanian deads. but that's just my opinion. keep it up man

 

[Tiger Bass]

Wednesday (2/13):
Cardio(Bike): 7/160, 13/170
BB Flat Bench Press: 95x10, 95x8, 95x7
BB Military Press: 45x10, 55x10, 55x10
BB Incline Bench: 45x10, 65x10, 65x9
DB Lateral Delt Raise: 10x10, 10x10, 10x10
Cable Rear Delt Raise: 7.5x10, 12.5x10, 12.5x10
Assisted Dips: 85x10, 85x10, 85x8
TB Skullcrusher: 25x10, 25x10, 25x10
Pec Deck: 75x10, 90x10, 105x13

Body weight: 188.4

I believe given my condition that my chest will never be as fully developed as normally, especially in the pectoralis major region, it's draining my shoulders to help accomplish these compound chest exercises. So I'm going to ditch the Flat Bench in place of the Pec Deck for a while in hopes that this isolation will help trigger some growth in my chest while taking the pressure off my shoulders. I don't believe I have as many reasons to be concerned with my upper pecs so I'll stick with the Incline Bench for a while and the way I've been doing my Dips has been focusing most of the movement on my triceps.

Anything else I should consider?

 

[Tiger Bass]

Saturday (2/16):
Stretches
Cardio(Elliptical): 7/160, 13/170
BB Stiff Leg Deadlift: 115x10, 135x10, 135x10
CB Preacher Curl: 40x10, 40x10, 40x10
Assisted Pull Up: 100x10, 100x10, 100x10, 100x10
HS Seated Row: 60x10, 80x10, 80x10
HS Shrug: 115x15, 135x15, 155x15
DB Hammer Curl: 20x10, 25x10, 25x10
BB Bent Over Row: 55x10, 55x10, 55x10
Cardio(Bike): 4/160, 8/170
Stretches

 

[Tiger Bass]

Monday (2/18):
Stretches
Cardio(Bike): 2/160, 13/170
Inclined Leg-Hip Raise: 10, 10, 10, 10
BB Squat: 135x10, 155x10, 165x10
BB Romanian Deadlift: 115x10, 115x10, 115x7
DB Lunges: 25x10
Calf Ext: 70x10, 70x10, 70x10, 70x10, 70x10, 70x10
45* Side Bend: 35x10, 35x10, 35x10
Incline Twisting Situp: 10, 10, 10
Cardio(Elliptical): 5/170

The lunges just aren't going to happen. The way I have to balance the weight on my ankles as I do the exercise makes it impossible. Just going to leave it as it is without the lunges.

 

[Tiger Bass]

Tuesday (2/19):
Cardio(Bike): 5/160, 15/170
BB Military Press: 55x10, 55x10, 65x10
BB Incline Bench: 55x10, 65x10, 65x10
DB Lateral Raise: 10x10, 10x10, 15x10
TB Skullcrusher: 35x10, 25x10, 25x10
Peck Deck: 90x10, 105x10, 120x10
Cable Rear Delt Raise: 12.5x10, 12.5x10, 17.5x10
Assisted Dips: 85x10, 85x10, 85x10
Stretches

Body Weight: 188.8

Think I strained my right tricep a bit. Figured out what I need to do to prevent it from recurring though.

 

[sreed11]

i remember you saying how you had problems with your ankles so i dont know if this is a go. BUT, maybe try some jumping lunches. 188 brosef... that's some good stuff. I learned a cool little thing in my PT class that i tried. On my tricep day i did some laying tri ext and then went to the cable machine. Try a reverse grip. So take a grip of how you would if you were going to curl but instead ext for the tricep. I did ten reps of this and then switched to regular grip for ten reps and then switched arms. So twenty reps on each arm=one set.

 

[Tiger Bass]

Sounds pretty cool. I'll throw that Tricep exercise in on my next Split. Between the skullcrusher and Dips, my triceps are getting a good workout.

As for as what I was doing wrong, I was going down way too far on the dips. It was starting to mess with my shoulders also, but I fixed myself halfway through my workout and confirmed my suspicions when I got back home.

I'll try the jumping lunges, probably won't turn out good though.

Still curious about the Hammer Strength Shrugs? Since shrugs are an isolated exercise anyways, is there a difference between the hammer strength shrugs and dumbbell shrugs? Or should I just switch these two out routinely also?