Tatanka Workout Tips

Tatanka’s Workout Tips


First of all, I would like to thank the fans for the e-mails and questions concerning my workout program, which in effect brought about a decision to do a section devoted to the fans with the Native’s current workout program, listed and explained in full detail. For you beginner’s or even advanced trainers, realize I have been around the world and seen many workout routines, diets, gyms and have been around the best in the field of Professional Bodybuilding in my day’s of competing, and also on the road with Professional Wrestling. Make no mistake about it; nothing replaces hard work, discipline and a desire for success. There are many seem-to-be short cuts for success, but in the long run, you find out that success is gradual and only earned over time with hard work!

One of the biggest notes I would like to make is, eventually you need to find out for yourself what works for your body; because everyone is different and some things work for others, when at times it does not work for you. My goal is to show you what works for me and also to give you the foundation you need to achieve the goals you want in the world of physical fitness!

I like the five-day a week routine for myself and have found out that I receive more results and train harder than the six day a week routine. What I like to do is come into the gym and really blast the body part I have chosen for the day. I only train each body part only once a week so I really concentrate on that one area for the day and make sure I take it to the fullest each time. To get results you must tear down muscle fiber then during the rest period is when it grows and repairs itself. I like the full weekend off to rest my body and also mind to prepare for next week’s same routine. This is where the discipline comes in and also perseverance to continue to train even when you have reached your results. Remember when you reach your goals you still must workout to maintain your results but you can cut back a little and enjoy the results! This is how I set up my week.

Monday
(Leg Routine)

Calf raises (6 sets of donkey calf raises)

200 lbs x 15reps (warm up set)

240 lbs x 12reps

300 lbs x 8 reps

340 lbs x 6 reps

380 lbs x 6 reps

400 lbs x 6 reps

Leg Curls with machine (5 sets)

90 lbs x 15 reps (warm up set)

120 lbs x 12 reps

150 lbs x 8 reps

180 lbs x 6 reps

210 lbs x 6 reps

Leg Extension with machine (5 sets)

120 lbs x 15 reps

140 lbs x 12 reps

170 lbs x 8 reps

200 lbs x 6 reps

220 lbs x 6 reps

Leg press with 45-degree angle (5 sets)

450 lbs x 12 reps

540 lbs x 10 reps

630 lbs x 8 reps

720 lbs x 6 reps

720 lbs x 6 reps

Hack squats (4 sets)

180 lbs x 10 reps

270 lbs x 8 reps

360 lbs x 6 reps

360 lbs x 6 reps

Tuesday
(Chest)

Bench press with Smith press machine (7 sets)

135 lbs x 20 reps (warm up)

185 lbs x 15 reps

225 lbs x 12 reps

275 lbs x 10 reps

300 lbs x 8 reps

315 lbs x 6 reps

315 lbs x 6 reps

Incline bench press (4 sets)

185 lbs x 10 reps

225 lbs x 8 reps

250 lbs x 6 reps

250 lbs x 6 reps

Chest fly machine (4 sets)

200 lbs x 8 reps

260 lbs x 8 reps

300 lbs x 6 reps

300 lbs x 6 reps

Cable crossovers (4 sets)

45 lbs x 10 reps

50 lbs x 8 reps

60 lbs x 6 reps

70 lbs x 6 reps

Wednesday
(Back)

Lat pull downs (9 sets)

120 lbs x 15 reps (warm up)

140 lbs x 12 reps

160 lbs x 10 reps

180 lbs x 8 reps

200 lbs x 8 reps

210 lbs x 6 reps

220 lbs x 6 reps

230 lbs x 6 reps

230 lbs x 6 reps

Cable rows (4 sets)

180 lbs x 10 reps

200 lbs x 8 reps

220 lbs x 6 reps

240 lbs x 6 reps

One-arm dumbbells (4 sets)

110 lbs x 8 reps

120 lbs x 6 reps

130 lbs x 6 reps

140 lbs x 6 reps

Lower back work using stiff legged dead lifts (4 sets)

135 lbs x 15 reps (warm up)

185 lbs x 10 reps

225 lbs x 8 reps

275 lbs x 6 reps

Thursday
(Triceps and Biceps)

Tricep Pushdowns (5 sets)

80 lbs x 15 reps (warm up)

100 lbs x 12 reps

120 lbs x 8 reps

130 lbs x 6 reps

140 lbs x 6 reps

Close grip bench (4 sets)

185 lbs x 10 reps

225 lbs x 8 reps

250 lbs x 6 reps

270 lbs x 6 reps

Seated rear pushdowns (4 sets)

200 lbs x 8 reps

240 lbs x 6 reps

260 lbs x 6 reps

270 lbs x 6 reps

Rope kickbacks (4 sets)

100 lbs x 8 reps

110 lbs x 6 reps

120 lbs x 6 reps

130 lbs x 6 reps

Bicep standing curls (5 sets)

95 lbs x 15 reps (warm up)

115 lbs x 12 reps

135 lbs x 8 reps

155 lbs x 6 reps

155 lbs x 6 reps

Sit down dumbbell curls with a machine (4 sets)

140 lbs x 8 reps

160 lbs x 6 reps

170 lbs x 6 reps

180 lbs x 6 reps

Friday
(Shoulders)

Shoulder press machine (9 sets)

80 lbs x 20 reps (warm up)

100 lbs x 15 reps

120 lbs x 12 reps

160 lbs x 10 reps

180 lbs x 8 reps

200 lbs x 6 reps

220 lbs x 6 reps

230 lbs x 6 reps

230 lbs x 6 reps

Side cable laterals (4 sets)

40 lbs x 8 reps

45 lbs x 6 reps

50 lbs x 6 reps

50 lbs x 6 reps

Rear cable laterals (4 sets)

40 lbs x 8 reps

45 lbs x 6 reps

50 lbs x 6 reps

50 lbs x 6 reps

Dumbbell shrugs (4 sets)

110 lbs x 10 reps

120 lbs x 8 reps

130 lbs x 6 reps

140 lbs x 6 reps

I train stomach everyday (5 days a week with workouts) and vary my exercises and angles that I hit my stomach with. I go each set until burn out or what we call muscle failure. I usually do about 10 sets per workout. Cardio training is very important because the heart is our most important muscle and even though we work out with weights it is not the same as aerobic training, which is designed to strengthen your lungs and heart and also to help maintain weight or to lose excessive body fat that is unwanted. To do proper aerobic training you must keep your heart rate between 70-85% of your maximum heart rate and keep it there for 20 – 25 minutes. That is why you see most aerobic classes that go for about 30 minutes at fast pace then they cool it down. I use running on the treadmill at a fast pace, or the stair master as my choice for cardio training for 30 minutes a day. In your local gyms should be a chart or some trainer that can tell you what your target zone training level should be (70-85% of max. heart rate).

Your muscles work in two different ways; pushing motion or a pulling motion. Those that work in a pushing motion are Chest, Shoulders, Triceps, and Legs. Pulling are Back and Biceps. Your stomach you can work every day. The reason for this note is if you are doing Chest for your workout today; the Chest muscle is the area you are working but you are also using your Triceps and Shoulders throughout your Chest workout also. So if you do a shorter per week routine like 3 days you want to put your pushing motions together so you don’t end up over training a muscle group. For example; when doing Chest it is receiving the major load but also you are working your Triceps and if you come in the next day and work Triceps they will still not be rested from yesterday’s workout and you will over train them which is easy with small muscle groups like Biceps and Triceps. That’s why so many people train Chest and Triceps together. A big key in laying out your workout routine and what body parts you are going to train!

There are several different ways of setting up your workout routine weekly to cover all the different muscle groups.

1. 3 days a week with alternate workout days (Mon., Wed., Fri.) which is commonly known and used as a toning workout.

2. 4 days a week with a break after the first two (Mon., Tues., off Wed., Thur., Fri.) used for developing strength and also size.

3. 5 days a week with weekends off and used for more of an advanced trainer looking to isolate each muscle group more on the days he/she trains.

4. 6 days a week with only one off which is definitely used only by advanced trainers who know what they are doing. Most Pro Bodybuilders do this routine but you have to be careful not to over train which non-experienced trainers do and never get the real results they want. In muscle training more is not good; you will over train the muscle and also possibly cut into your muscle mass.

Please note that bodybuilders are only training for a living and not working and training like most of the world. Also, most people do not take the mass amounts of supplements that pro bodybuilders do!

5. I choose the 5-day a week routine for myself and will cover below how I set up my workout.

This is very simple to follow. A size and strength workout is one that you train at a maximum weight with low reps, which I recommend no lower than 6 reps and no more than 8. A toning and conditioning workout is one where you train at a moderate weight for at least 12 reps to 15 reps. All you have to do is decide are you looking for size or are you looking for a harder more toned body.

Diet is not as hard as everyone makes it. You must be disciplined and reward yourself only once a week. For example, I watch my diet all week and on Sundays if I desire I will eat whatever I want. I keep all my foods baked or broiled not fried. I eat high protein, low fat, moderate carbs that are such foods as pasta, rice, potatoes, and breads. The real key is to watch your fat intake and keep your carbs at a moderate level. If you still need to lose weight drop your carb intake, some more and that should do the trick. Understand to be in shape it takes all the elements I have explained in my routine working together for the final results!

You should always make sure you take some type of multi vitamin and mineral. I also take additional vitamin c, ginseng and several different herbs, potassium, omega 3 fish oils, vitamin a & d, b complex, and fat burners. I’m always looking for supplements on the market that can aid and boost your training. One of the latest products I have just started using and have received tremendous results is the product Creatine Monohydrate. I have heard talk about this product for awhile and just recently I started using it and have felt the best results from this product more than anything on the market that I have taken before. It is great for putting on size and acquiring strength and keeping your muscles full and hard!

Remember; what works for some people may not work for you and you have to experiment with your workouts, diets, and supplements and find out what is best for you. Don’t get discouraged quickly because it takes time to get the results you want but when it comes you will see and also feel that it was all worth it. The saying “no pain no gain” is true in the world of physical fitness. You only get out what you put into something and there are no short cuts to success. Also you must listen to what your body is telling you in the gym. If it is a day that you plan on training heavy and your body does not feel like it then go light that day; it won’t hurt you but only help you. This is also one of the big keys that Pro Bodybuilders stick to; they listen to their bodies. Again; thanks for the e-mails concerning my workout and may God bless you in your efforts and dreams!

 

 

TatankaFitness