*Tiger Bass' Workout Log*

Sunday (2/24):
Cardio(Bike): 15/160
Assisted Pull Up: 100x10, 85x10, 85x10
HS Shrug: 135x10, 135x10, 165x10
HS Seated Row: 60x10, 80x10, 80x10
BB Stiff Leg Deadlift: 115x10, 115x10, 135x10
BB Bent Over Row: 55x10, 55x10, 55x10
DB Hammer Curl: 25x10, 25x10, 25x10
CB Preacher Curl: 40x9, 40x7
Stretches

Bad day today...
 
Friday (2/29):
Stretches
BB Squat: 135x10, 175x10, 185x10
BB Romanian Deadlift: 115x10, 135x10, 155x10
Incline Twisting Situp: 10, 10, 10, 10
45* Side Bend: 35x10, 35x10
Calf Ext: 70x10, 80x10, 80x10, 80x10

Body Weight: 184.8
 
Sunday (3/2):
Cardio(Bike): 15/160
Stretches
BB Military Press: 55x10, 65x10, 65x10
BB Incline Bench Press: 55x10, 55x10, 65x10
Skullcrusher: 25x10, 25x10, 25x10
DB Lateral Delt Raise: 10x10, 10x10, 15x10
Assisted Dips: 100x10, 85x10, 85x10
Cable Rear Delt Raise: 12.5x10, 12.5x10, 12.5x10
Pec Deck: 105x10, 105x10, 105x10
Cardio(Elliptical): 10/160
 
start bumping up the weight. it looks like you finish every set of ten. And start supersetting man. or giant setting. (giant setting is like a superset but it's like doing two sets of different shoulder exercises while a superset is like doing one tri exercise and then doing a bicep exercise) i love the pump that giant setting gives me. awesome feeling.
 
you obviously dont have to do anything i say haha. i said it kinda like you did on accident. i was just throwin it out there as always. good job man.
 
I'm not quite sure what you mean by supersetting and giantsetting, but it's a little late.

Exercises like the Pec Deck, Military Press, Incline Press, and Lateral Delt Raises are taking every last ounce of strength and stamina to end on that 10th rep. I'm trying pretty hard to get the weight pushed up on them, but I'm having a great deal of trouble doing so.

Thanks on the compliments though. I've been quite impressed myself with my gains on the squat and deadlifts.
 
If I'm not mistaken, super-setting is basically just following up a high intensity, compound exercise with an isolated, auxiliary exercise. With that being my understanding, I developed this new workout schedule.

Day 1
Shoulders:
• BB Military Press -> DB Front Raises
• BB Upright Rows -> DB Lateral Delt Raises
• BB Rear Delt Row -> DB Bent Over Rear Delt Raise
Triceps:
• Assisted Triceps Dip -> Cable Alternating Grip One-Hand Pushdowns
Chest:
• Pec Deck
• DB Incline Flys

Day 2
Back:
• BB Bent Over Row -> Wide Grip Seated Row
• Assisted Wide Grip Pull-Up -> Cable Close Grip Pulldown
• BB Stiff Leg Deadlift -> 45* Hyperextension
• HS Standing Shrug -> HS Seated Shrug
Biceps:
• DB Hammer Curls -> CB Preacher Curls

Day 3
Legs:
• BB Full Squat -> Sled Leg Press -> Calf Ext
• BB Romanian Deadlift -> Leg Curl
Waist:
• Incline Leg-Hip Raise -> Incline Crunch
• Incline Twisting Sit-Up -> 45* Side Bend

I'm going to have to alternate super-setting my anterior deltoids and chest. The incline bench seems to be overworking my anterior delts just as much as the flat bench does, so I switched that to incline flys.

I don't know if I should have super-setted every exercise I could, but I already like the look of this workout schedule much, much more.

As for the tricep exercise you told me about, is that the right one?
 
Monday (3/3):
Stretches
Cardio(Elliptical): 5/160, 15/170
BB SLDL: 135x10, 135x10, 155x5, 155x5
45* Hyperextension: 10x10, 10x10, 25x10
BB Bent Over Row: 55x10, 55x10, 65x10
HS One Arm Wide Grip Seated Row: 30x10, 40x10, 50x10, 60x10
Assisted Wide Grip Pull-Up: 100x10, 100x9, 100x5
Cable Close Grip Pulldown: 50x10, 70x10, 70x10, 75x9
HS Standing Shrug: 145x10, 185x10, 205x10
HS Seated Shrug: 115x10, 115x10, 115x7
DB Hammer Curl: 20x10, 25x10, 25x10
CB Preacher Curl: 40x10, 40x10, 40x8

I'm liking this super set routine. Only problem I have is getting the equipment I need after a certain exercise.

Also going to try out the 5x5 routine with this super-set. Meant to start it tonight but forgot about it.
 
ya keeping your machine is always difficult. i tend to move things around the gym to get them close together so nobody jacks my ****
 
Friday (3/7):
Stretches
BB Full Squat: 135x5, 155x5, 165x5, 185x5, 195x5
Sled Leg Press: 150x5, 190x5, 190x5, 200x5, 210x5
Calf Ext: 75x5, 80x5, 80x5, 80x5, 90x5
Incline Leg-Hip Raise: 5, 10, 10, 10, 9
Lying Crunch: 10, 10, 9, 8
BB Romanian Deadlift: 135x5, 155x5, 155x5, 185x5, 185x5
Leg Curl: 60x5, 60x5, 75x5, 90x4, 90x5
Incline Twisting Sit-Up: 10, 10, 10, 10
45* Side Bend: 25x5, 35x5, 35x5, 35x5, 35x5
Cardio(Bike): 5/160, 10/170
 
Sunday (3/9):
Stretches
BB Military Press: 55x5, 65x5, 65x5, 75x5, 75x4
DB Front Raises: 15x5, 15x5, 15x5, 20x5, 20x5
BB Upright Rows: 65x5, 65x5, 75x5, 75x5, 75x5
DB Lateral Raises: 15x5, 15x5, 15x5, 20x4, 15x5
BB Rear Delt Row: 65x5, 75x5, 75x5, 85x5, 85x5
DB Rear Delt Raise: 15x5, 15x5, 15x5, 15x5, 15x5
Assisted Dip: 85x5, 85x5, 70x5, 55x5, 55x5
One Hand Pushdowns: 15x5, 15x5, 15x5, 15x5, 15x4
DB Incline Flys: 15x5, 15x5, 15x5, 20x5, 20x5
Pec Deck: 105x5, 105x5, 120x5, 120x5, 135x4
Cardio(Bike): 20/160, 5/170

I'm finding it harder and harder to get my heart rate up during the cardio. I think it's mostly because my legs are sore though.
 
just make sure you hit that minute mark. 30 minutes at least brosef. even if it's 10 in the morning 10 in the afternoon and 10 at night. just 30 minutes a day. hit it. if your legs are too sore then doing more cardio wont help. take a few days off. no biggie. if you feel like your slacking that's dumb cause it's helping more than it's hurting you brotha
 
Coincidentally, rest is exactly what the doctor has ordered. I get my wisdom teeth pulled next tuesday. So, I'm going to have about 2 weeks off from lifting. I forgot to ask about high intensity cardio, but I'll definitely remember to ask next time.

I'm thinking of getting a cheap bike so I can incorporate more cardio into my schedule since weight loss is still my primary concern. Going to switch to an actual cutting cycle once I get done with this whole wisdom teeth thing.

Even ordered some Leviathan Reloaded to help with the process. I must admit, I'm a little cautious to use something like this though. I did a ton of research, but I didn't find anything bad enough to deter me from wanting to use it. I'm all ears to comments or criticism about using the Leviathan Reloaded.
 
Tuesday (3/11):
BB Stiff-Leg Deadlift: 155x5, 155x5, 175x5, 185x5, 185x5
45* Hyperextension: 25x5, 25x5, 25x5, 25x5, 25x5
Assisted Wide Grip Pull-Up: 85x5, 85x5, 85x5, 85x5, 85x4
Cable Close Grip Pulldown: 100x5, 100x5, 115x5, 115x5, 130x4
BB Bent Over Row: 65x5, 65x5, 65x5, 85x5, 85x4
Wide Grip Seated Row: 60x5, 70x5, 70x5, 70x5, 70x4
HS Standing Shrug: 185x5, 185x5, 185x5, 205x5, 205x4
HS Seated Shrug: 115x5, 135x5, 135x5, 135x5, 155x4
DB Hammer Curls: 25x5, 25x5, 25x5, 30x5, 30x4
CB Preacher Curls: 45x5, 45x5, 45x5, 45x5, 55x3
Cardio(Elliptical): 5/170, 10/180
Stretches

Really wish I had time for more cardio, but the gym closed before I could get at least 20 min.
 
Apparently, the gym frowns upon such behavior. You should see how mad they get when I accidentally walk out the door with their hand towel.
 
Tried ordering from Nutraplanet for my first time and I'm extremely pleased.

Put my order in Friday/Saturday night, even while the Leviathan Reloaded was on back order, and got my 5lb tub of protein and LR this afternoon. Definitely doing business with them again!!!
 
Thursday (3/13):
Stretches
BB Full Squat: 165x5, 185x5, 185x5, 195x5, 195x5
Sled Leg Press: 210x5, 230x5, 230x5, 250x5, 250x5
Calf Ext: 75x5, 80x5, 80x5, 90x5, 90x5
BB Romanian Deadlift: 165x5, 165x5, 185x5, 185x5, 185x5
Leg Curl: 75x5, 85x5, 85x5, 95x5, 95x5
Incline Leg-Hip Raise: 10, 10, 10, 10, 10
Lying Crunch: 10, 10, 10, 10
Incline Twisting Sit-Up: 10, 10, 10, 10
45* Side Bend: 35x5, 35x5, 35x5, 35x5, 35x5
 
4 hammy workouts? i'd say take out the leg curl as you are already doing a lot of hamstring work and maybe substitute with leg ext. OR because of the heavy hammy lifts hit up front squats as your first exercises.
 
Starting my cutting cycle today, which pretty much includes taking Leviathan Reloaded, low weight-high rep lifting, as much cardio as I can stomach, and counting every last calorie, protein, carb, and fat I intake.

Glad to report that I'm liking the Lev RL so far. It's a cleaner stim feeling than my Adderall. No jitters, headaches, or any of the other negative side effects it warned about. Feel like I have a ton of energy and it gets my heart rate boosted up pretty good.

Body weight was 182 lbs this morning.
 
Monday (3/24):
Cardio(Bicycle): 40 min total

Tuesday (3/25):
Cardio(Bicycle): 20 min total

Cardio(Elliptical): 5/160, 15/170
BB Upright Row: 45x10, 45x10, 45x10
DB Side Raise: 10x10, 10x7, 10x8
BB Military Press: 45x9, 45x6, 45x5
DB Front Raise: 10x10, 10x10, 10x10
BB Rear Delt Row: 45x10, 45x10, 45x10
DB Bent Over Raise: 10x5, 10x7, 10x6
Assisted Dip: 115x10, 85x10, 70x10, 70x10
One Hand Pushdowns: 7.5x10, 12.5x10, 12.5x8
Pec Deck: 105x10, 105x10, 105x10
Incline Fly: 10x10, 10x10, 10x10

I feel so weak after the break. After going back to the 10x3 routine, I think I might prefer the 5x5 routine. Probably going to switch back to it. Just seemed to give me an overall better workout.
 
Thursday (3/27):
Cardio(Bicycle): 20 min
BB SLDL: 135x10, 155x10, 155x10, 155x8
45* Hyperextension: 15, 20, 15, 15
BB Bent Over Row: 55x10, 55x10, 65x10, 65x10, 65x5
Wide Grip Seated Row: 50x10, 50x10, 50x10, 50x7
Assisted Wide Grip Pullup: 100x10, 100x10, 100x10
Cable Close Grip Pulldown: 75x10, 85x10, 85x10, 85x10
HS Standing Shrug: 135x10, 155x10, 155x10, 155x10
HS Seated Shrug: 115x10, 115x10, 115x10, 115x10
DB Hammer Curls: 20x10, 25x10, 25x10, 25x8
CB Preacher Curls: 40x10, 40x7, 40x6

Not sure what to think of Leviathan. Since having started it, I've gone up to 187.8, but I'm down to 186.6 at the moment. My diet's been strictly regulated at 1500-2000 calories. Seems like the adderall was a stronger fat burner so far. Going to keep on the Lev RL for a little while longer with hopes things will pick up.

20 more min of biking.

Really glad I went ahead and bought a bike. It's doing tons for my endurance since I just can't stop halfway through and say I'm tired. Have to at least get back to my apartment first.
 
Friday (3/28):
Bicycle: 20 min

Elliptical: 5/170, 15/180; 3/170, 17/180 (40 min)
Incline Crunch: 15, 15, 15
45* Side Bend: 10, 10, 10
Leg Stretches

Body Weight: 186.2
 
Monday (3/31):
Stair Climber: 4/160, 3/170
Elliptical: 3/170, 10/180
BB Squat: 165x10, 175x10, 195x10, 195x7
Sled Leg Press: 210x10, 210x10, 230x10
BB RDL: 155x10, 165x10, 195x10, 195x9
Calf Ext: 80x10, 80x10, 80x10, 80x10
Inclined Leg-Hip Raise: 10, 10, 10, 10
Incline Twisting Sit-Up: 10, 8
45* Side Bend: 10, 10, 10
Elliptical: 5/170, 15/180 (40 min total)

Body Weight: 183

Body weight is starting to decline again. Quite happy with my progress and the quality of the Rev RL.
 
Tuesday (3/1):
Stretches
BB Military Press: 45x10, 55x10, 55x10, 55x7
DB Front Raise: 10x10, 10x10, 10x10
BB Upright Row: 55x10, 55x6, 45x10
DB Side Raise: 10x10, 10x8, 10x7
BB Rear Delt Row: 45x10, 55x10, 55x10, 55x10
DB Rear Delt Raise: 10x9, 10x8, 10x7
Assisted Dips: 85x10, 55x10, 55x10, 55x9
Cable One Hand Pushdowns: 10x10, 10x10, 15x6
Pec Deck: 105x10, 105x10, 120x8, 120x5
Incline Bench Press: 45x10, 45x10, 45x10
Elliptical: 5/160, 10/170, 15/180 (30 min)

Need to find which method of upright rows(narrow/wide grip, cable/curl bar, etc) would put the least strain on my rotator cuff. Every once in a while, it gets to popping and tensing up. Only during upright rows though. All other shoulder exercises are fine, including side raises.
 
Wednesday (4/2):
Bicycle: 25 min

Elliptical: 5/170, 15/180, 5/190; 20/180, 5/190
Rotator Cuff exercises
Stationary Bike: 10/160 (1hr 25min cardio total)
 
Thursday (4/3):
Bicycle: 15 min

Elliptical: 5/170, 15/180, 5/190
Assisted Wide Grip Pullup: 100x10, 100x10, 85x10, 85x10
DB Hammer Curls: 25x10, 25x10, 30x6, 25x10
CB Preacher Curls: 40x10, 40x10, 45x8, 45x7
Cable Close Grip Pulldown: 85x10, 95x10, 95x10, 95x10, 95x9
HS Standing Shrug: 135x10, 155x10, 175x10, 175x10
HS Seated Shrug: 135x10, 135x10, 155x10, 155x8
BB SLDL: 135x10, 135x10, 155x10, 155x6
45* Hyperextension: 15, 10x10, 10x10, 10x10
BB Bent Over Row: 65x10, 65x10, 65x10, 70x8
HS 1 Arm Wide Grip Seated Row: 50x10, 65x10, 65x10, 65x10, 65x6
Elliptical: 8/170, 7/180 (55 min total cardio)

Body Weight: 183

Feeling good about my progress. I'm starting to notice a bit of vascularity in my arms. Also a bit of a visible cut between the three heads of my deltoids. Guess things are coming along fairly well despite only being around 183 still.
 
Going to stop my Rev RL cycle and go back to the adderall. It's come to the point in the semester where I need to be more concerned with school work than working out.
 
Just an update, my current weight goal is 170 by May 1st. Current weight is 181. It'll take a good bit of hard work, but I think I can properly lose the weight at about 2-3 pounds a week.

May 1st will pretty much end my cutting cycle as well, as long as I don't screw up real bad, and I'm going to start a bulking cycle. So far, the plan is to go with the HST routine. Researched it a good bit, made sure I understood it, and it seems like that it is exactly what I'm looking for.
 
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