Tiny Tim's 2006 Workout Journal

[Tiny Tim]

This is my Current Routine. I haven't been doing lower body, and I won't start that until Wednesday - so we'll see how that goes.
I figured I would do two exercises per upper body part, work them slow, for a lot of reps at first to get used to actually lifting, then as I progess I will add weight when I am able.


Day #1
Chest
Chest Press 3 x 15 (currently 120 lbs.)
DB Incline Press 3 x 15 (currently 120 lbs.)

Shoulders
DB Press or Shoulder Press 3 x 15 (currently 120 lbs.)
Side Lateral Raises 3 x 15 (currently 60 lbs.)

Triceps
Cable Push-Downs 3 x 15 (currently 120 lbs.)
Kickbacks 3 x 15 (currently 25 lbs.)

Back
Pull Downs 3 x 15 (currently 120 lbs.)
Seated Low Row 3 x 15 (currently 120 lbs.)

Biceps
Standing Straight Bar Curls 3 x 15 (currently 100 lbs.)
DB Curls 3 x 15 (currently 50 lbs.)


Day #2

Quads
Leg Extensions 3x15

Hamstrings
Hamstring Curls 3x15

Calves
Calf Raises 3x15

Abs
Crunches to failure

[Gunn27]

Nice looking workout TT, I look forward to looking in on your jounal. :)

[joed]

...Shoulders

Side Lateral Raises 3 x 15 (currently 120 lbs.)
...

Hey Tim, is this a typo - 120lbs?
Look forward to following your progress.

[fitnessman]

Tim, you CAN do this!

[jaguarr]

Welcome, Tim! Not a bad little routine. As you progress, you might consider adding some more core lifts to things, like squats, deadlifts, dips, pullovers and rows. We're here to help if you have questions!

jag

[GSCampbell]

Howdy Tim!

After reading your other post, I am glad to see you starting a journal and the initial workout looks solid.

I would agree with Jag about adding some core lifts but I would also say no rush - start slow and you'll be surprised at how your momentum will build.

There is a great wealth of information and support in this forum and lots of guys (myself included) who have been in your shoes. Keep at it, keep the faith, and keep everyone here posted and, like fitnessman says, you CAN do this!

GSC

[GREENFEATHER]

You can do anything you put your mind to!! We're all here for help, I've seen the other side of 300 lbs myself and I damned well didn't like it either.

[Tiny Tim]

Hey Tim, is this a typo - 120lbs?
Look forward to following your progress.

Hi Joed,
Yes, it is a typo. It's 30 lbs. in each hand. (I'm not using "solid" dumbells for that, they are the kind where you can adjust the weight.) It takes me a while to do those at that weight, and I'm kind of sore the next 2 days from it, but so far so good. Why, should I be using more or less weight?

In all actuallity, how I'm doing those is sets of 10, then rest a few seconds then do 5, then do 10, then 5, etc.

Is it bad to do it that way?

Keep in mind that - even as a big fat guy, I can still lift up the back end of a Volkswagon Rabbit. LOL Although the last time I did it, I almost threw my back out, so I don't do any or that crap any more.



Tim

[Tiny Tim]

You can do anything you put your mind to!! We're all here for help, I've seen the other side of 300 lbs myself and I damned well didn't like it either.

I just noticed the "Tonto Goldstein".:D LOL
I love that joke!



Tim

[Tiny Tim]

Thanks everybody!

I definitely intend to add more core lifts, I just needed some place to get started, so I went to Body For Life, and looked through their suggested exercises, and tried to modify what I was initally doing.

Sadly, I am one of those fat guys with tits, and man I freaking HATE that - it annoys the heck out of me, so I wanted to get a jump on chest exercises first.

What I'm trying to understand is - should I do more weight and less reps, or is it okay for me to keep the Reps where I have them for now?

When I was lifting before (early 90's) I never really felt like I accomplished much. A lot of the guys I went to the Gym with were using certain "suppliments" (if you get my drift) and they were constantly encouraging me to lift heavier weights with lower reps from the very start.

And we're talking some HUGE guys. I never had been around people who worked out like that - I mean totally consumed by bodybuilding.


Tim

[GREENFEATHER]

No problem on wanting to get a head start.

DEADLIFTS- IMO one of the best core lifts, very dangerous if done incorrectly. LEARN TO DO IT CORRECTLY, I'll be more than happy to help you out with pointers. This is my strongest lift.

SQUATS- Another one of the big lifts, here again, learn to do it right or you can get hurt. Start out light and work your way into them. I didn't start out at the top and work my way backwards, you won't either.

BENCH PRESS- I like using dumbells for building and barbells for raw strength. Start with the dumbells and get a good stretch, warm up well for shoulder safety!!

PULL UPS- Not too many beginners can do these unassisted, I was no different. I went from being able to do 35 in a 90 second time trial to ZERO. I used an assist machine to get me started, now I'm doing 5 with added weight.

MILITARY PRESSES- The king of the shoulder lifts, warm up is a must before doing these and DON'T DO BEHIND THE NECK PRESSES!! I feel they put your shoulder in a vulnerable position, others will probably disagree with this, but I've never had a shoulder injury due to lifting and I damned well intend to keep it that way!!


Patience is a virtue when it comes to lifting. It seems you have the dieting thing down pretty well, that's not a strong point of mine. If you take your time and keep a journal you'll do well. I was looking back at my journal today. This time last year I was doing benching 60 lb dumbells for 12 reps, today I do 110 lb dumbells for 8 reps, a year will make a hell of a difference in your abilities!! Failure is psychological in my opinion, if you allow it to happen, it will, keep a positive outlook and IT WILL NEVER HAPPEN!!

[Tiny Tim]

As long as I can keep the starches low, I can maintin the diet because i don't get hungry most of the time, althought last night I cheated and had two slices of vegetarian pizza from Pizza Hut.:) But that's okay, it was within an hour or so after I lifted so it most likely got used up rather than stored.

I had a GREAT Workout last night.

One of my heroes is Thor; he's a Heavy Metal singer from the 80's who was a Canadian Bodybuilder during the 70's.

http://www.thorcentral.com/mp_redesign/images/photos_page/promo/thorcherryroof.jpg

So, I keep this picture of Thor on my wall, and every day I tell myself - I'm going to look like this one day, and that helps me stay with the diet. :)


Tim

[joed]

Hi Joed,
Yes, it is a typo. It's 30 lbs. in each hand. It takes me a while to do those at that weight, and I'm kind of sore the next 2 days from it, but so far so good. Why, should I be using more or less weight?...Tim

Well, I think it depends on where you started; did you work your way up to 30 from a lighter weight, or did you start there? If you're doing standing lateral raises, slowly & in good form (without much momentum or arm swinging), 30 is a lot of weight on those small muscles, tendons & ligaments. I had a rotator cuff injury & so I'm really careful with that exercise; in fact, I used a variation of it when I was building my strength back in rehab. IMO, to avoid injury I'd use less weight; not drop the raises completely, but I'd go way down & build up the weight slowly. There are other exercises to build the deltoids & shoulders that don't isolate the smaller muscles so intently. Read this remembering that I'm injury phobic.

[Tiny Tim]

Well, I think it depends on where you started; did you work your way up to 30 from a lighter weight, or did you start there? If you're doing standing lateral raises, slowly & in good form (without much momentum or arm swinging), 30 is a lot of weight on those small muscles, tendons & ligaments. I had a rotator cuff injury & so I'm really careful with that exercise; in fact, I used a variation of it when I was building my strength back in rehab. IMO, to avoid injury I'd use less weight; not drop the raises completely, but I'd go way down & build up the weight slowly. There are other exercises to build the deltoids & shoulders that don't isolate the smaller muscles so intently. Read this remembering that I'm injury phobic.


I just picked a number at random. 30 seemed about right.
For example - I CAN Bench press 300 lbs. I know because I already did it. I mean, everybody wants to know what they can do. Even though I'm fat, there's also some brute strength tucked away under the fat.
So, I'll take your advice and go to a lower weight.... because I definitely don't want to get hurt. I am trying to keep from swinging the weight, and I'm going slow, but it is definitely one of those "slow and kind of wobbly" kind of motions. Admittedly, it's not that smooth powerful "I have control of the weight" kind of motions. :)

So, Monday - I'll drop it down to say, 15 lbs. or 20 lbs, and see which works better.



Tim

[joed]

Cool. Let us know how it goes.

[GREENFEATHER]

s a beginner, swinging the weight is a bad thing. You don't wanna tear up the riggin right outta the box!! Drop the weights, get control and you'll do much better. Some exercises you can do tht on to a degree, like curls, but shoulders are NOT a place you want to be swinging weight around. You're asking for serious trouble.

[Tiny Tim]

Well, I've been doing some of my workout at home (All fat people have workout stuff, don't you know? :D), and some at the Gym at a local Community College.

So, tonight I was talking with my Dad, (since I'm a bum & living back at home while going to college) and he asked me about the local gym (it's like a block away) and he goes "Why don't you workout at Bailey's?" and I told him, because I just don't have the money to go - it's $44 a month if you pay cash by the month. We're going to be moving at some point, and being the paranoid person I am - I don't do "Electronic Fund Transfers" for anything.
If I were to sign a 3 year contract, it's $29 a month, but I might only be living here for 6 months or so. My parents are wanting to move to Tennessee, so I'll probably be going as well - I've got nothing going on here, and with no family or friends here, I've got no ties here.

Anyway, Dad goes,"I'll pay for it. It will be worth the $44 a month to see you finally get rid of that fat and get in shape! You're worth it, plus you need a social life." (I literally NEVER leave the house outside of going to college classes, and some of those I take online.)


So, I'm actually going to join a REAL Gym. YEAH!!!!!!!!!!!!!!!!!!!!!


Also, somebody say a prayer for me.(Trust me, I need all the help I can get. :)) I'm applying for a job this week.
So, I'm just going to work, and workout. For a while - I'm going to buckle down and make this my new life. No smoking, drinking, partying, and no band. It's time for me to get down to work. I think I might even hire a personal trainer to work with me a few weeks to get me started, just o make sure I'm making good progress.

Oh, I didn't mention - I'm a drummer. I've played music for 25+ years. Mostly Hard Rock/Heavy Metal. And I also studied voice for a while....although the woman who taught me told me I was really wasting my time until I quit smoking.

But, I decided that I need to take a break from the music, and get my body together.... it has to take priority.


Tim

[jtroster]

TT,

Great new about the gym. Now spend just a little bit more money and get a trainer to make sure your form is OK.

Also, I would suggest reordering your workouts into push-pull supersets. That would help increase your fat burning.

For example your day 1 would be

Superset:
Chest Press 3 x 15 (currently 120 lbs.)
Pull Downs 3 x 15 (currently 120 lbs.)

Superset:
DB Incline Press 3 x 15 (currently 120 lbs.)
Seated Low Row 3 x 15 (currently 120 lbs.)

Superset:
DB Press or Shoulder Press 3 x 15 (currently 120 lbs.)
Standing Straight Bar Curls 3 x 15 (currently 100 lbs.)

Superset:
Side Lateral Raises 3 x 15 (currently 60 lbs.)
Cable Push-Downs 3 x 15 (currently 120 lbs.)

Superset:
Kickbacks 3 x 15 (currently 25 lbs.)
DB Curls 3 x 15 (currently 50 lbs.)

[jaguarr]

Great new about the gym. Now spend just a little bit more money and get a trainer to make sure your form is OK.

Also, I would suggest reordering your workouts into push-pull supersets. That would help increase your fat burning.


Excellent advice from Joel. I'll second it.

jag

[Tiny Tim]

So, a Superset is where you work opposing muscles together?

i.e., Chest and then Back?


What is the purpose of this?



Tim

[Tiny Tim]

Well, I just got back in, and ate a steak and a salad.

I tried Joel's superset routine.

Man - that wore me out. LOL :D

You wouldn't think that by just moving the routine around it would do that, but I'll tell you what - my triceps feel like they got special attention, tonight.

I think I'm going to stick with this method because it definitely made a major difference.

So, thanks Joel, because tonight's workout rocked.


I need to buy a belt this week - hopefully they make one that will fit me.

I also need to get some gloves. I tried some tonight and it made a big difference in the comfort level.



Tim

[jtroster]

Looks like the supersets worked.

To answer your question supersets are just a pairing up of two exercises. You do one set of each with minimal rest between them and then you rest after the two. You did push-pull supersets where you pair actions that are the reverse of each other. This kind of superset allows one muscle group to rest while you work the other.

You can also pair up a compound motion with an isolation motion to make a superset. This is done to hit a muscle group harder. For example, a superset of lat pulldowns with bicep curls will hit the biceps twice.

For fat burning push-pull supersets work best.

[Tiny Tim]

Okay, here was tonight's workout:

Superset:
Chest Press 4 x 15 (2 x 120 lbs, 1 x 150 lbs, then 170 lbs)
Pull Downs 4 x 15 (150 lbs.)

Superset:
DB Incline Press 3 x 15 (currently 120 lbs.)
Seated Low Row 4 x 15 (150 lbs.)

Superset:
DB Press or Shoulder Press 3 x 15 (currently 120 lbs.)
Standing Straight Bar Curls 3 x 15 (currently 100 lbs.)

Superset:
Side Lateral Raises 3 x 15 (currently 60 lbs.)
Cable Push-Downs 4 x 15 (1 x 120 lbs, then 3 x 150 lbs)

Superset:
Kickbacks 3 x 15 (currently 25 lbs.)
DB Curls 3 x 15 (currently 50 lbs.)

You'll notice I added a little more weight and sets to a few of these.
I took Gakic. I've read a lot of people ragging it - I'm thinking they might not have tried it. First of all, these things are 8 HUGE horse-pills.:D We're talking - about an inch long and as thick as a first-grade pencil!

90 minutes before I lifted, I ate a huge steak, a decent sized salad with a little bit of Wishbone Italian dressing (Sorry - I won't eat "fat free" dressings - I'd rather eat the salad without dressing if that's my only option!) I just use enough to coat the salad - I'm not trying to create an inland sea inside the bowl. :D

I also had a cup of sautéed veggies (Yellow & zucchini Squash, with green and red cabbage, some white onions, a fresh clove of garlic, and one carrot (for the entire dish that fed 4 people).

MMMMMMMMMMMMM! It rocked!!!


30 minutes before I lifted I took 200 mcg of Chromium Picolinate and the 8 Gakic pills with 16 ounces of water. I just wanted to make sure the Gakic was in my system by the time I lifted. Surprisingly, the Gakic pills went down quickly. Whatever they are coated in, it causes them to fire down your throat like they are suppositories! LOL They also had kind of a sweet taste to them, unlike the reports I've read and heard about the powder. (I heard it tasted like stinking feet smell. Ugh!)

Now whether or not the effect was placebo or not - I can't tell, but look at my routine tonight and you be the judge.

So, I will definitely endorse the Gakic pills. Even if it's just a Placebo effect (but I don't think it is) everything just seemed to go so much more smoothly tonight. So, to me - it's worth the cost. The Gakic isn't so outrageous to me. Since I quit smoking -I've got the money. I was smoking a carton a week - and that means I was spending over $120 a month on cigarettes - I'm going to now INVEST that $120 a month in my body.
I have some protein shake powder but I'm not using it yet - it's Soy.
I don't do whey, I've got a slight allergy to dairy products.... it causes my throat to constrict and literally causes my nasal passages to close up, so I limit my dairy intake - my exception, is that I can eat Swiss cheese and Brie for some reason with no ill effects - so if I fix an omelet, I use Swiss Cheese.


I'm Not crediting the Gakic with the actual weight I was lifting. I admittedly was lifting low with the weights I was lifting - I do however, credit the Gakic with being able to do any extra sets, and I'm telling you guys - it was a really smooth night...it just felt like I had a lot of power in reserve.
Another strange thing was I barely broke a sweat. I don't know if that is good or bad? Usually I'm sopping wet when I get done lifting.

Also - after I lifted, I ate a pear and a handful of Cashews... I don't know how good that is for recovery, I'll probably start making a protein shake, but I sure did enjoy eating that pear. LOL:D
That's why I can't really go "Low Carb", and i jut really do low STARCHES, because some times- I'm going to eat some fruit..... it's so good it isn't funny.



Needless to say I had a GREAT workout tonight, and after I worked out - I was completely wired man. I haven't felt this good in AGES. I just need to lift earlier if that Gakic is going to wire me out. I didn't get to bed until 4:00 AM this morning. I finally put on a self-hypnosis CD I made, and kicked back in the recliner and was out in now time.


All I can say is that I'm hooked on weight lifting. I figured something out.... When you are fat and out of shape, your lifting weights; when you look like Hola Bola does, you're "Body Building". :D
You guys are going to get sick of seeing me mention Hola Bloa; why? Because his dedication and his outcome to lifting have produced great results - and that's what I want. I want and expect Great things from getting my body in shape. I'm tired of being mediocre.

So, I'm going to bust my ass for the next 18 months, and we'll see if I can do as well as Hola Bola did in the same time frame (even though I'm starting out fat). :D
I saw his pictures in his journal and freaked out. That's how I want to look, and damn it - I'm going to!


All you have to keep asking yourself is:




HOW BAD
DO I WANT IT!?!?!





Tim

[Hibiscus09]

Hi Tim -- just checking out your journal this morning. Congrats on the progress you've made so far!! Your workouts are looking good. That's really cool that your dad made the offer to pay for your gym membership also.

Good luck with the job. You're still in school also, right? You're going to be busy. :p

Keep up the great work!

I had a crush on Thor way back when -- but it was this version:

[Tiny Tim]

Hi Tim -- just checking out your journal this morning. Congrats on the progress you've made so far!! Your workouts are looking good. That's really cool that your dad made the offer to pay for your gym membership also.

Good luck with the job. You're still in school also, right? You're going to be busy. :p

Keep up the great work!

I had a crush on Thor way back when -- but it was this version:

I did as well. :) That was a favorite comic of mine.

But I'm totally into the Hard Rock version - I always have been. From the time I saw Kiss in 1976 on the Paul Linde Halloween Special. I was hooked on Hard Rock ever since.

Of course, he's totally cheesey in concert. He does an entire "feats of strength" show, allowing somebody to break concrete blocks on his chest, and bending bars of steel, and blowing up a hot water bottle with his lungs.





Tim

[Gunn27]

Workouts are looking good Tim, keep up the good work.

[Tiny Tim]

Workouts are looking good Tim, keep up the good work.


Thank you Gunn27, and I will! I pushed my leg day off a night because...well, I wanted o do my chest routine at least 3 times a week. So, M-W-F are Upperbody days, while Tu-Th-S are lower body days, and after this weekend, I'm going to walk 6 days a week.



Tim

[ccashatt]

Looks great Tim! You seem to be on the right track! Keep up the good work!

[jaguarr]

Thank you Gunn27, and I will! I pushed my leg day off a night because...well, I wanted o do my chest routine at least 3 times a week. So, M-W-F are Upperbody days, while Tu-Th-S are lower body days, and after this weekend, I'm going to walk 6 days a week.



Okay, I have to ask; WHY? Running your chest routine three times a week is going to be detrimental to your progress, if you ask me. You won't be giving yourself enough time to recover, and we all know that you don't grow from working your body more; you grow from proper rest and nutrition after hitting a workout hard. You MIGHT be able to get away with twice a week if you time it right and get proper rest and food, but you'll have to time it just right. Sometimes more is not better, better is better. :)

jag

[kimsquit]

All you have to keep asking yourself is:




HOW BAD
DO I WANT IT!?!?!



Attitudes like that are what produce winners!

You might be interested in reading about Chris Lacascia in the "inspirational stories" section on BC Muscle (http://www.bcmuscle.com/main.html)

Keep up the good work, Tim!


:)

[Tiny Tim]

Well CRAP!!


I gained 5 lbs!

GRRRRRRRRRR!!

I don't know where it came from, because I've been following the same basic diet.


Man, I had an incredible, but exhausting workout tonight. I need to do this more often. I worked all of my workout, and then did an extra set of everything with 10 reps x 20 lbs. after I finished the entire routine.

by the time I got to about the 6th to 8th rep - of each exercise, my hands were literally shaking.

So I completely worked to failure tonight. I couldn't lift another thing.
Then I came home, just got out of the shower (I'm just few minutes from the gym) and now I've got a steak and salad waiting on me. I just wanted to go ahead and post.

I am WHUPPED! Not just whipped, I mean WHUUPPED! :D

But I have to admit, it feels REALLY good to be like this.... it's almost a spiritual feeling - in fact, I forgot about the high you get from doing this.


OH, and I wanted to ask - is "Stacker 2" worth taking? Or "Hot Rox" or whatever those things are called? I don't want anything that will make my heart race, but I'm "thunking" about some kind of legal help.

Somebody told me that natural licorice has a steroid type of effect, but I had never heard that before.


Tim

[GSCampbell]

I had a crush on Thor way back when -- but it was this version:

God I love you Hibby!

Tim, in terms of your question about Hot Rox or Stacker 2, I never had much luck with "fat burners" when I was dropping weight but every body reacts differently to them.

[joed]

I remember the god of thunder too; always thought he was a cool comic book character despite (or because of) the horniness.

[jaguarr]

I can't believe I missed the whole "Hibby digs Thor" thing in here! :( Where the hell is Tiny Tim, anyways?

jag

[GSCampbell]

I can't believe I missed the whole "Hibby digs Thor" thing in here! :(

Yep, gotta love that about Hibby :) But then a gain who doesn't dig a guy with a mighty Uru hammer (Mjolner)?

[Tiny Tim]

I'm Backkkkkkkkkkkkkk!

Okay, I didn't really go anywhere.

The PC's been down.
I ordered 2 new HD's to put in it, but I haven't had a chance to reload the software onto the new drives yet.


The bad news:

Can we say "Chronic Venous Insufficiency"?

The short? The blood collects in my legs, and doesn't return to my heart like it should.

What's that mean for me?

I have to do more cardio per day. So, here's my plan.

15 minutes in the morning
15 minutes before I go to bed


Now, these are just going to be me walking on the treadmill. The goal is just to get the blood circulating when I first get up, and before I go to bed.

If I had insurance, I could get a medical procedure done to take care of it. I don't, so I won't. :D

This is the side effects of sitting too long, possibly combined with smoking.

Your legs get cold and a little puffy, and they get a kind of speckled look from the iron in the blood staining your skin.It sucks, to say the least - I was hoping I could get my ass in gear before I got some kind of problem/condition or something that was permanent - but alas, I didn't.
So, for the time being, this is a lifetime deal. I've been kind of depressed about it. They expect me to wear these compression stockings all the time to help squeeze my legs so that the blood is forced back up.

Screw that! Sorry, but that's just not for me. On top of that, since I think doctors are mostly quacks out for a buck - I generally never trust them when they say something is "permanent". Unless they take off a limb - I don't buy it.


I went and got "The Biggest Loser" from the Library, to check out the diet.

It's Low Carb, well - Low GI to be correct, low fat, and 1500 calories a day.
I'm seriously thinking about giving this a go - the diet is designed to burn the maximum amount of fat off of your body. One guy on the show lost 94 lbs. in 4 months. dieting, lifting, and 30 minutes of cardio.

My goal isn't to be HUMONGOUS, My goal is to lose weight, look good, (sorry, I'm willing to admit I'm vain. LOL :D) and be healthy, although I definitely intend to pack on a little muscle. Then see where I go from there. So, this diet might just work for me. Since it's higher protein, you skip the hunger factor to some degree - which is why the Low Carb diet works for me.

So anyway, now I have to figure out how to get another 30 minutes of cardio in per day.


Tim

[Gunn27]

Good to see you back TT, and a great idea to get the extra cardio in. I don't know much about that diet you are contemplating, but it does seem very low on calories, be careful not to slow you metabolism down by taking in too few. Good luck! :)

[Tiny Tim]

It's been such a long time... (I'm sitting here listening to Boston.)

Well, let's see.

Not a whole lot has changed since I was last on - I lost 10 more lbs.

I had to take a break from lifting.

I was in the kitchen making lunch a couple of weeks ago, turned and 'WHAM!" the muscles in the middle of my back locked up. I still don't know what caused it - I simply turned around, and my knees literally almost buckled. I was in pain for several days - I had either strained or pulled a muscle.

That put me out of commission until my back got better.

Now, that it's healed, I'm back in action!:D

[Tiny Tim]

Okay, guys - I'm back - you will see me pop in periodically - I have to stay away from the PC as much as possible....which is hard because when I was going to college the PC became my friend. LOL It was my entire social life.

You will notice a new weekly routine. I'm doing a Max-OT routine now.

Monday - Legs

Squats 3x6
Stiff Leg Deadlifts 2x6
Calf Raises 2x6
Good Mornings 2x5 (I find these uncomfortable for some reason)

Tuesday - Arms

Biceps
Straight Bar Curls 2x5
Alternating Dumbbell Curls 3x5
Cable Curls 1x6

Triceps
Cable Push-downs 2x6
Lying Tricep Extensions 2x5 (I don't remember off the top of my head - I need to write all of this down)
Dumbbell Kick-backs 1x6

Forearms
Barbell Wrist Curls 2x7
Dumbbell Wrist Curls 1x7

Abs
Leg Raises (with added weight to ankles) 2x15
Cable Rope Crunches 2x10
Crunches (weighted) 1x10


Wednesday - Shoulders & Traps

Shoulders
Military Barbell Press (in front) 3x5
Seated Dumbbell Press 2x5
Standing Side Lateral Dumbbell Raises 2x5

Traps
Barbell Shrugs 3x5
Upright Rows (close grip) 2x5


Thursday - Back

Lat Pull-downs 3x5
Seated Cable Rows 3x5
Bent-over Row 3x5
Hyper Extensions (Weighted) 2x5


Friday - Chest
Incline Dumbbell Bench Press 3x5
Dumbbell Flies 5x5
Flat Barbell Bench Press 3x5
Incline Barbell Bench Press 3x5
Incline Shoulder Raises 3x5






Tim

[pastorgbc]

That is some serious weight for the biceps there: good work.

Looks like a solid routine.

Ray

[Hibiscus09]

Nice job, Tim! :) Keep working at it and remain consistent!

Happy Friday!

[Tiny Tim]

Thanks guys!

My biceps have always been kind of big - I used to work on them during the 90's, and when I was lifting earlier this year, I wasn't lifting everything I could lift.
I really need to work on the Triceps, I think. Thank heavens I finally got rid of the "chicken-wing" action I had last year. Once I get settled into this program - I just started it Monday - I may cut back on the Bicep action, and do more Tricep work, just to see how that works out for me.

I'm doing this for 8 weeks, and want to see what I can adjust & fine tune so that when I start the next 8 week cycle, I will really have this down to a science.

Now, this 8-week cycle - I'm doing virtually no cardio - just 1 day of 30 minutes each week - on a Saturday.

I'm trying to use this 8 week period to bulk with.
Then, the next 8 week period, I'm going to do 30 minutes of Cardio the first thing in the morning, and go with a restricted Carb diet....not "Atkins restricted" but close to it - 60 grams of Carbs per day is going to be my goal.




Tim

[Tiny Tim]

I had a GREAT workout tonight. I made sure I did everything nice and slow and with good form.


Friday - Chest
Incline Dumbbell Bench Press 3x5 (75)
Dumbbell Flies 5x5 (50 lbs)
Flat Barbell Bench Press 3x5 (150 lbs)
Incline Barbell Bench Press 5x5 (150 lbs)
Incline Shoulder Raises 3x5 (160 lbs)


Once I got back in, I had a mixture of ground beef, a little rice, some peas, celery, onions, and red peppers.... it was some kind of a casserole my mom made, and it was killer. She saved some of the ground beef so that after I lifted I would have a lot of ground beef in my post workout meal.


Now, let me tell you what - tonight was the best chest workout I have ever had. I really like the idea of only working certain muscles each night - it really does help me concentrate on just that while I'm lifting because I can get in, work out, and then get out, so it works great for me.


Music for tonight?
The Misfits CD : "American Psycho" (Whose guitar and bass playing brothers are both bodybuilders.)


Tim

[Tiny Tim]

Friday - Chest
Incline Dumbbell Bench Press 3x5 (100)
Dumbbell Flies 5x5 (100 lbs)
Flat Barbell Bench Press 3x5 (250 lbs)
Incline Barbell Bench Press 5x5 (250 lbs)
Incline Shoulder Raises 3x5 (160 lbs)


Folks, the numbers are going up!
I quit worrying about the scales for now - my friends who hadn't seen me for a while had a fit. One of them I hadn't seen in about 6 months and when he saw me, he went "Holy ****! I almost didn't even recognize you!" :D

That was worth every single pound I've lifted and every single pound I've lost.

My brother never has anything good to say about me, and he just called me and we were talking and he told me he was amazed at how much of a change I've made in my life and appearance.

New Strategy for me: I'm still doing MaxOT, but every week I lift, I try to lift up to 10 lbs more than last week. Somebody told me "2 lbs. plates are your friends" - he wasn't kidding.

My chest is finally starting to look like - well, a Chest is supposed to look. LOL

Part of my new Strategy is this "I'm training for Ultimate Fighting Championship". I'm not really, but I'm training like I am....and psychologically, it is definitely working. Now I've got my female friends trying to hook me up with their friends, and all sorts of stuff that NEVER happened when i was a tub o lard. I'm still a tub o lard, but the lard is slowly being replaced by muscle, and one day, I woke up and noticed that my muscles sort of felt...well, they felt tight like i just had a great work out, and they have been feeling that way ever since - because I'm starting to get really solid.
I figure another 6 months, and I'll be where I'd like to be - then I'm REALLY going to turn up the heat then!

Tim

[joed]

You're doing great Tiny. Keep up the good work. (So tell us on the q.t., what's it like to have your choice of the cardio bunnies? I mean, at this stage, are you a pretty choosy guy or what? hehe)

[Tiny Tim]

You're doing great Tiny. Keep up the good work. (So tell us on the q.t., what's it like to have your choice of the cardio bunnies? I mean, at this stage, are you a pretty choosy guy or what? hehe)

No cardio bunnies, yet....but I've had quite a few MILF's following me around when I go shopping. LOL

Too bad I'm looking for one without kids. I think it's going to be hard to find, but we'll see - if I can get into the shape I want to be in - who knows, I might be able to hook up with a 23 or 24 year old despite the fact that I'm a bit older. The thing is, I want to have kids, and emotionally and mentally - I'm still 23 or 24 - that's half my problem.

I'm keeping the dork in the pants man. LOL I know what kind of woman I want, and I'm not willing to settle. And I know that currently, I could not get the type of woman I want - so, I'll keep busting my hump until I can get what I'm looking for. No Compromises on that one. :D


Tim

[Tiny Tim]

Three years.


man, it's been three years since I posted on this blog.

I have come to the conclusion that I hate gyms.


I liked the old kind of Gyms. The ones where the hardcore lifters went. You'd walk in and everybody would say,"hi!" and it was like a brotherhood of lifters.

Now all that seems to be left are Corporate BS Gyms, and I can't stand it. It's too "fluffy bunny" for me. I know they want to make money, and that is their prime directive. But I hate "fitness centers".
I joined one locally last year - and aside from the person working the desk - I never had a single person in the place say one word to me.
And that annoyed the hell out of me - and it made me not want to go.
Workout partner? Nope - no board to post a list on. Everybody I know who lifts, live at least 45 minutes away, so that won't work.

I'm just really unhappy with this gym, so I quit going.

I'm back at home, and considering investing in some kettlebells, since I tend to prefer dumbells to the barbell - it makes more since.