Topic: Tiger85's Workout journal

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Posted at September 25, 2008, 1:35 pm:

Ive been following workout journals on this board for some time, and finally decided to start my own. This is not to impress anyone (my lifts are lightweight), but to make it easier for me to follow my training and progress.
Comments and advice are of course welcome and appreciated.

At the moment Im on a 3-split, with every other day being a training day and every other day is a day off.
All weights are in kgs, not lbs.

Wednesday 16th Feb. Leg and shoulders day
Squats * 10x50 * 6-8x60 * 6-8x70 * 6-8x70
Leg press * 6-8x40 * 6-8x70 * 6-8x70
Leg raise machine * 6-8x25 * 6-8x25 * 6-8x25
Calf raise * 10-12x40 * 10-12x40 * 10-12x40

Smith military press * 12x25 * 6-8x30 * 6-8x30 * 6-8x25
Lateral raise * 10-12x5 * 6-8x7.5 * 10-12x5
Bent-over lateral raise * 10x5 * 10x5
External rotation * 12x4 * 12x4

Weighted crunches * 5 sets of 12-15 reps
Sit-ups * 2x10-12 reps

Had a pretty good workout, especially for legs.

Original of the message was taken from http://forum.bodybuilding.com/

Replies:

Chest, triceps and forearms BB bench press 12x40 8x50 8x50 6x55...

Back and biceps Pulldowns (wide-grip) 12x40 8x50 8x50 Cable ...

Legs (quads) and shoulders Squat 12x50 10x60 6-8x70 6-8x70 L...

Chest, triceps, forearms BB bench press 12x40 6-8x50 6x55 6-8x5...

Back, biceps Chin-ups 8-10xbw 6-8xbw T-bar rows 10-12x25 8-1...

Legs (quads), shoulders Squat 10-12x50 8-10x60 6-8x70 6-8x70 8...

Chest, triceps, forearms DB incline bench press 10-12x35 8-10x35 ...

Back, hamstrings, biceps T-bar row 10-12x20?30 8-10x35 8-10x35 ...

Quads/calves/shoulders Squat 10-12x50 10-12x50 10-12x50 10x60 ...

Chest/triceps/forearms Incline BB press 10-12x35 6-8x40 6-8x40 ...

nice workouts! i would do skull crushers instead of kickbacks.

Thanks! I did the behind head DB extension, and decided to try kick...

Abs Crunches Crunches with a twist Oblique crunches (each side) ...

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Chest/triceps/forearms Incline BB bench press 8-10x35 6-8x40 6-8...

Height: 170 Weight: ~65 I've added about 10 kg since I started going...

Abs Crunches With a twist Weighted Oblique crunches (each side) ...

Back/biceps T-bar row 15x20 10x40 6-8x45 6-8x45 Lat pulldown...

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Chest/triceps/forearms BB flat bench press 12x40 6x50 6x50 4x55...

Abs Crunches Crunches with a twist Oblique crunches Hip raises ...

Back/biceps Lat pulldown (cable) 12x50 8x55 10x50 8x55 Close...

Legs/shoulders Squat 10x50 8x60 6-8x70 6x80 DB shoulder pr...

Have you tried close grip bench for tris? they area good one.

Yeah, I had close grip bench in my routine a couple of months ago.

Chest/triceps/forearms BB flat bench press 12x40 8x50 4x55 8x50...

Nice work.

Thanks Well, I was waiting for triceps to recover from the dips so I...

Nice workouts, keep at it!

Abs Crunches Crunches with a twist Oblique crunches (each side) ...

Back/biceps Lat pulldown (cable), also with hammer grip 10x40 8x5...

Legs/shoulders Squat 8-10x50 6-8x70 6-8x70 Leg extension (mac...

Very nice work mate, well done.

Thanks! It really was a great workout, adds motivation to work out whe...

Chest/triceps/forearms BB flat bench 10x40 8x50 6x55 3x60 6x50...

Cheers mate.

Abs Crunches Crunches with a twist Weighed crunches Oblique crun...

Back/biceps EZ-bar curl 8x25 8x25 4-5x27.

Legs/shoulders Front squat 8x40 8x40 8x40 Reverse hack squat ...

Nice work mate.

Chest/triceps/forearms BB flat bench (smith machine) 12x40 8x55 ...

Thanks! I actually did some warm up with the bar only, I usually do t...

I also meant that to find the correct weight for front squats you coul...

Back/biceps EZ-bar curl 8x25 8x25 6x27.

Legs/shoulders Front squat 8x40 8x40 8x40 Reverse hack squat ...

Chest/triceps/forearms Flat BB bench (smith machine) 10x40 8x55 ...

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Legs/shoulders Squat 8x50 8x60 8x70 6x80 8x50 Reverse hack ...

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Abs Crunches Crunches with a twist Oblique crunches Hip raises ...

Back/biceps Lat pulldown (cable) 12x40 8x55 6x60 6x60 Close-...

Legs/shoulders Squat 8x50 8x70 8x70 6x80 Leg extension (mach...

Chest/triceps/forearms Incline DB bench press 10x40 6x45 7x45 6...

Abs Crunches Crunches with a twist Oblique crunches Hip raises ...

Back/biceps T-bar row 12x20 10x40 8x45 6x50 8-10x40 Lat pul...

Ok, 6-8 months bulking behind and it's time to start cutting! I wil...

Legs/shoulders Front squat 10x40 10x40 8x50 Reverse hack squa...

Chest/triceps/forearms BB incline bench press 10x40 8-10x45 6x50...

Cardio: jogging 50 minutes Heart rate was probably around 120-150 ...

Back/biceps T-bar row 12x20 8x45 8x45 8x45 Chin-ups (bw) 6 ...

Abs Crunches Crunches with a twist Oblique crunches Hip raises ...

Legs/shoulders Front squat 10x40 8x50 8x50 Leg extension (mac...

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Abs Crunches Crunches with a twist Hip raises Stomach vacuums ...

Back/biceps Chin-ups (bw) 10 6 8 Lat pulldown (cable) 8x55 ...

Cardio: jogging 55min Morning weight: ~63.

Shoulders/abs DB shoulder press 10x30 6x35 8x35 8x35 DB late...

Chest/triceps/forearms Incline DB bench press 8x40 8x40 8x40 6x...

Back/biceps Chin-ups (bw) 8 8 6 Lat pulldown (cable) 8x50 1...

Abs Crunches Crunches with a twist Hip raises Stomach vacuums ...

Cardio: cycling 60 minutes Heart rate ~120-140

Legs/shoulders Front squat 8x40 10x40 8x50 Leg extension (mac...

Chest/triceps/forearms DB incline bench press 8x40 8x40 8x40 6x...

Back/biceps Lat pulldown (cable) 10x50 6x60 8x55 8x55 Close-...

Shoulders/abs DB shoulder press 10x30 8x30 8x30 8x30 DB late...

Chest/triceps/forearms DB incline bench press 8x40 8x40 8x40 6x...

Abs Crunches Crunches with a twist Oblique crunches Hip raises ...

Back/biceps Lat pulldown (cable) 10x50 8x55 8x55 Close-grip p...

Cardio: cycling 70 minutes Heart rate ~120-140

Shoulders/abs BB shoulder press (smith) 10x30 8x40 6x40 8x30 8...

nice numbers! where u from?

Chest/triceps/forearms DB incline bench press 10x40 6x40 8x40 8...

Back/biceps Lat pulldown (cable) 10x50 8x55 6x55 Close-grip p...

Chest/triceps DB incline bench press 8x40 8x40 8x40 6x40 Inc...

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Legs/shoulders Squat 8-10x40 6x50 Leg extension (machine) 6x2...

Back to gym! It has been half a year since the last time I lifted w...

Back/biceps Lat pulldown (cable) 10x45 10x40 10x40 Close-grip...

Legs/shoulders/abs Squat 10x40 10x40 8x50 Calf raises (on hac...

You post reps then weight? Since you have just come back, don't rea...

Chest/triceps Incline DB bench 12x15's 10x17.

Abs Crunches Crunches with a twist Oblique crunches Hip raises ...

Back/biceps Lat pulldown (cable) 10x40 8x45 8x45 CG pulldown ...

Legs/shoulders/abs Front squat 8x40 8x40 8x40 Calf raise (mac...

Chest/triceps Incline DB bench 8x17.

Back/biceps Lat pulldown (cable) 10x45 8x50 10x50 Row machine...

Legs/shoulders/abs Squat 10x40 8x50 6x60 6x60 Leg extension ...

Chest/triceps Incline DB bench 10x17.

Nice journal, really good motivational stuff in there.

I don't write stuff down, I tend to remember how many reps at what wei...

Abs Crunches Crunches with a twist Oblique crunches Hip raises ...

Back/biceps Lat pulldown (machine) 10x40 10x50 6-8x60 10x50 ...

Shoulders/legs Shoulder press (machine) 12x20 10x30 6-8x35 5-6x...

Chest/triceps Incline DB bench 10x17.

Abs Crunches Crunches with a twist Oblique crunches Hip raises ...

Back/biceps Lat pulldown (machine) 10x40 8-10x60 8-10x60 one arm...

Hello, me again.

Shoulders/legs Shoulder press (machine) 12x20 10x30 8x30 6-8x30...

Chest/triceps Flat BB bench 10x40 8x50 6x50 Incline DB bench ...

Abs Crunches Crunches with a twist Oblique crunches Hip raises ...

Back/biceps One-arm row (machine) 10x10 (each hand) 8x20 -''- 8x...

Shoulders/abs DB shoulder press 12x12.

Chest/triceps Incline DB bench 10x17.

Good workouts but you never mention the weight your lifting in the var...

Thanks.

so 8x50 means 8 reps with 50kg? Not 8 sets of 50 reps? I was start...

Abs Crunches Crunches with a twist Weighted crunches Hip raises ...

Back/biceps Lat pulldown (cable) 10x50 8x55 6-8x55 CG, palms ...

Legs/shoulders/abs Squat 10x40 8x50 6x60 6x60 Front squat 8...

Chest/triceps Incline DB bench 10x17.

Abs Crunches Crunches with a twist Weighted crunches Hip raises ...

Back/biceps Chin-ups (bw) 10 8 6 Lat pulldown behind neck (ca...

Looking Good

Legs/shoulders Squat 10x40 8x50 6-8x60 6-8x60 4x70 Front sq...

Chest/triceps Flat BB bench 10x40 8x50 6x50 10x40 Incline DB...

Abs Crunches Crunches with a twist Weighted crunches Hip raises ...

Legs/shoulders Squat 10x40 10x50 8x60 8x60 Front squat 8x40...

Back/biceps Chin-ups (bw) 8 8 6 Lat pulldown behind neck (cab...

Abs Crunches Crunches with a twist Hip raises Hanging leg raises...

Chest/triceps Flat BB bench 8x40 10x50 5x55 5x55 6x50 Incli...

RC exercises DB external rotation 15x4 (each hand) 15x4 (each han...

Legs/shoulders/abs Squat 10x40 10x50 8x60 6x70 8x60 Leg ext...

Back/biceps Lat pulldown (cable) 10x55 8x60 8x60 8x55 Seated...

keep up the good work dawg.

Chest/triceps Flat (almost) DB bench 10x20's 10x20's 8-10x22.

Abs Crunches Crunches with a twist Weighted crunches Hip raises ...

Legs/shoulders Leg press 10x40 10x40 10x50 10x50 10x60 Fron...

Back/biceps Lat pulldown (cable) 10x55 8x60 8x60 8x55 Seated...

Chest/triceps/front shoulders Flat (almost) DB bench 10x20's 6-8x...

RC exercises DB external rotation 15x4 (each hand) 15x4 (each han...

Legs/shoulders/abs Leg press 15x40 15x60 12x70 12x80 10x90 12...

Back/biceps Lat-pulldown machine 15x40 12x50 10x60 10x60 Lat...

Chest/triceps/front shoulders Shoulder press machine 12x20 10x30 ...

Abs Crunches Crunches with a twist Oblique crunches 2-step crunc...

Legs/shoulders Leg press 12x40 10x60 10x80 10x80 Leg extensi...

Back/biceps Chin-ups (bw) 10 8 6-8 Lat pulldown behind neck (...

Abs Crunches Crunches with a twist Hip raises Weighted crunches ...

Chest/triceps/front shoulders Incline DB bench 10x20's 8x22.

Legs/shoulders/abs Leg press 15x40 12x60 10x80 10x80 Leg ext...

Back/biceps Lat pulldown (cable) 10x50 10x50 8x55 Lat-pulldow...

Abs Crunches Crunches with a twist Oblique crunches Hip raises ...

Chest/triceps/front shoulders Incline DB bench 10x20's 10x22.

Legs/shoulders/abs Leg press 15x40 12x60 10x80 10x80 Leg ext...

Back/biceps Lat pulldown (cable) 10x55 10x55 6-8x60 Lat-pulld...

Abs Crunches Crunches with a twist Oblique crunches Hip raises ...

Chest/triceps/front shoulders Incline DB bench 10x20's 10x22.

Legs/shoulders Leg press 12x40 10x60 10x80 10x80 Leg extensi...

Back/biceps Chin-ups bw 10 8 8 Lat pulldown behind neck (cabl...

Chest/triceps Flat (almost) DB bench 10x20's 8-10x25's 8x25's ...

Legs/shoulders/abs Leg press 10x60 10x80 10x100 Leg extension...

Back/biceps Seated cable rows (close grip) 10x40 8-10x50 8-10x50...

Chest/triceps Flat (almost) DB bench 10x20's 8x25's 8x25's 6x25...

RC exercises DB external rotation 15x4 (each hand) 15x4 -''- 15x...

Legs/shoulders/abs Squat 10x40 8x60 6x70 8x60 Leg extension ...

Back/biceps Lat pulldown (cable) 10x55 8x60 10x60 4x65 + 4x60 ...

Chest/triceps Incline BB bench 10x40 6x50 6x50 8x40 Flat BB ...

Legs/shoulders/abs Squat 8x60 8x60 6-8x70 8x60 Leg extension...

Back/biceps Chin-ups bw 8 8 8 Seated cable rows (close grip) ...

Chest/triceps/front shoulders Flat BB bench 10x40 10x50 6x55 6-...

Legs/shoulders/abs Leg press 10x40 8-10x80 8x90 8x100 8x100 ...

Back/biceps Pull-ups bw 8 8 8 Seated cable rows (close grip) ...

Chest/triceps/front shoulders Flat BB bench 10x40 10x50 5x55 6x...

Abs Crunches Crunches with a twist Two-step crunches Hip raises ...

Legs/shoulders Squat 10x40 10x60 8x70 8x70 Front squat machi...

Back/biceps Pull-ups bw 8 8 8 Seated cable rows (close grip) ...

Chest/triceps/front shoulders Incline DB bench 10x20's 8x25's 8x...

Shoulders DB lateral raises 15x5's 8-10x8's 6-8x9's 6-8x9's 8x...

Back/biceps Pull-ups bw 8 8 8 Seated cable rows (close grip) ...

Chest/triceps/front shoulders Incline DB bench 10x20's 8x25's 8x...

Shoulders DB lateral raises 15x5's 10x8's 8x9's 8x9's 10x8's ...

Back/biceps Lat pulldown (cable) 10x55 8x60 8x65 8x60 Seated...

Chest/triceps/front shoulders Flat BB bench 10x40 10x50 6x55 6x...

Shoulders DB lateral raises 15x5's 10x8's 8x9's 8x9's EZ-bar...

Abs Crunches Crunches with a twist Oblique crunches Hip raises ...

Back/biceps Pullups (bw) 8 8 8 Lat pulldown behind neck(cable...

Chest/triceps/front shoulders Incline DB bench 10x20's 8x25's 6x...

Shoulders/abs DB lateral raises 15x5's 10x8's 8-10x9's 8x9's 8...

Back/biceps Lat pulldown (cable) 10x55 8x60 8x60 8x60 Seated...

Chest/triceps/front shoulders Incline DB bench 10x20's 8x25's 8x...

Shoulders DB lateral raises 15x5's 10x8's 8x9's 8x9's EZ-bar...

Abs Crunches Crunches with a twist Hip raises Two-step crunches ...

Back/biceps Lat pulldown (cable) 10x55 8x60 8x60 Seated cable...

Chest/triceps/front shoulders Flat BB bench 10x40 8x50 6x55 I...

Shoulders/abs DB lateral raises 15x5's 10x8's 8x9's 8x9's EZ...

Back/biceps Seated cable rows (close grip) 10x50 8x55 8x55 10x5...

Chest/triceps/front shoulders Incline DB bench 10x20's 8x25's 6x...

Shoulders/abs DB lateral raises 15x5's 10x8's 8x9's 8x9's La...

Back/biceps Seated cable rows (close grip) 10x45 10x50 8x55 8x5...

Chest/triceps/front shoulders Incline DB bench 10x20's 8x25's 6x...

Shoulders/abs DB lateral raises 15x5's 10x8's 8x9's 8x9's La...

Back/biceps Lat pulldown (cable) 10x55 8x60 8x60 Bent over DB...

Chest/triceps/front shoulders Flat BB bench 10x40 8x50 8x50 I...

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