TAIFUNS LOG

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  1. Thursday (Shoulders, Traps, Core)
    Military Press - 3x4-6 40s
    BB WG Upright Row - 2x4-6 65lbs
    Bent Lateral Raise - 2x4-6 17.5lbs
    BB Shrug - 3x4-6 135lbs
    Mason Twist - 3x25 10lbs
    Side bends - 3x 10 35lbs
    Ab Ripper X

    15 mins elliptical



    DIET:
    Breakfast: pb n j on english muffin
    Lunch: beef burrito + whey shake
    Dinner: chicken breast + whey shake


  2. Friday

    Rest Day

    Saturday

    Rest day (shoulder was still hurting)

  3. Saturday (Chest, Bi, Forearm)
    BB Bench -3x10-12 115lbs
    BB Incline Bench - 3x10-12 95lbs
    BB Decline Bench - 3x10-12 105lbs
    SA Cable Crossovers - 3x13-15 60lbs
    DB Incline Curl - 2x7-9 30s
    Cable Curl - 2x10-12 50lbs
    DB Concentration Curl - 2x13-15 25lbs
    BB Wrist Curl - 2x10-12 12.5s
    BB Reverse Wrist Curl - 2x13-15 7.5s

    15 mins elliptical
    15 mins cycling


    DIET:
    breakfast: biscuits and gravy
    Lunch: chicken pasta + spinach salad w/ chicken
    postworkout: whey shake
    dinner: chicken breast + whey shake

    Started Anabolic Pump and Recreate today... will finish off my PowerFULL tomorrow, then I'll be off that for a month...

    I don't know if was one of the new supplements I took today but my arms felt awesome during my workout... could barely pinch my skin... felt like they were going to burst open.
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  4. Day 2 REPRANGE (Quads, Hams, Calves)
    Hack Squat - 3x7-9 155lbs
    Leg Extensions - 3x10-12 160lbs
    BB Lunges - 2x13-15 95 lbs
    Leg Curl - 2x7-9 110lbs
    SLDL - 3x10-12 110lbs
    Calf Raise 3x50 135lbs

    5 mins elliptical

    DIET:
    Breakfast: pb n j on whole wheat eng muffin with a hard boiled egg
    Lunch: Chick fil a chicken sandwich + whey shake
    postworkout: whey shake
    dinner: cottage cheese

  5. Just checking in, looks good in here.
    MIA for awhile, hope all is well!
    Broser Built Athlete www.broserbuilt.com
    PNI REP




  6. 11/10
    Rest Day

    DIET:
    breakfast: pbnj on english muffin
    lunch: clif bar and protein shake
    dinner: 2 chick fil a sandwiches


    Hey tank... ya everything is pretty good.. shoulder has been hurting a little bit but nothing to stop me from working out...

    I get off Accutane in about a month so that will be awesome... no more aches and I will be able to run again
  7. Thumbs up


    Quote Originally Posted by TAIFUN View Post
    11/10
    Rest Day

    DIET:
    breakfast: pbnj on english muffin
    lunch: clif bar and protein shake
    dinner: 2 chick fil a sandwiches


    Hey tank... ya everything is pretty good.. shoulder has been hurting a little bit but nothing to stop me from working out...

    I get off Accutane in about a month so that will be awesome... no more aches and I will be able to run again
    Glad to hear the good news!!
    Broser Built Athlete www.broserbuilt.com
    PNI REP




  8. Day 3 REPRANGE (Back, Tri)
    Deadlifts - 3x7-9 135lbs
    Good Mornings - 2x10-12 40lbs
    T-bar Row - 3x7-9 80lbs
    Underhand Grip Pull-down - 3x10-12 110lbs
    Overhand Grip Pull-down - 3x10-12 110lbs
    Bent BB Row - 3x13-15 90lbs
    Skull Crushers - 3x7-9 60lbs
    Cable Pushdown - 2x10-12 45kg
    DB Kick-backs - 2x13-15 30s


    30 mins row machine
    10 mins cycling machine
    10 mins elliptical
    DIET:
    breakfast: spaghetti with chicken, grilled chicken sandwich
    lunch: tuna on whole wheat
    postworkout: whey shake
    dinner: 2 chick fil a sandwiches w/ whey shake

  9. Day 4 REPRANGE (Shoulders, Traps, Core)
    DB Seated Press - 3x7-9 40s
    Side Laterals - 2x10-12 12.5s
    Bent Laterals - 2x13-15 20s
    BB Behind-back Shrugs - 3x10-12 105lbs
    Oblique leans 3x20 35lbs
    Flutterkicks 3x50 3count


    DIET:
    Breakfast: eggs, biscuit + gravy, pancake
    Lunch: Tuna on whole wheat
    Dinner: chick fil a sandwich + whey shake

  10. 11/13/09
    REST DAY


    11/14/09
    Day 1 SHOCK (Chest, Bi, Forearm)

    Superset - 2x8-10
    Incline Fly 30s
    DB Flat Bench 40s

    Superset - 2x8-10
    BB Incline Bench 90lbs
    Cable Crossovers 40kg

    Dropset - 1x8-10,6-8
    BB Flat Bench 110lbs.. 90lbs

    Superset - 2x8-10
    DB Incline Curl 30lbs
    BB Preacher Curl 70lbs

    Superset - 2x8-10
    Overhead Cable Curl 20kgs each
    BB Curl 60lbs

    Dropset - 1x8-10,6-8
    Concentration Curl 30lbs.. 25lbs


    DIET:
    Breakfast - --
    Lunch - 2 pieces grilled chicken
    postworkout - whey shake
    dinner - pb n j on whole wheat english muffin




    I've got a question, I haven't noticed very much gain in weights used... I'm still using the same weights as I was during my first 3 weeks.. About how long does it take the average person to say, increase their DB curl by 5 lbs?

  11. 11/15
    Skipped (sick)

    11/16
    REST DAY


    11/17

    Day 3 SHOCK (Back, Tri)

    Superset - 2x8-10
    BB CG Bent-over Row - 95lbs
    BB WG Bent-over Row - 95 lbs

    Superset - 2x8-10
    Rack Deadlift 105lbs
    Parallel Grip Cable Row 90lbs

    Superset - 2x8-10
    T-bar Row 80lbs
    Overhand Grip Pull-downs 100lbs

    Dropset - 1x8-10,6-8,4-6
    Seated CG Cable Row 90, 80, 70

    Superset - 2x8-10
    V-bar Push-downs 50kg
    Weighted Dips bodyweight

    Superset - 2x8-10
    Skull Crushers 50lbs
    Underhand Grip Push-downs 40kg

    Dropset - 1x10-12,6-8
    EZBB Seated Tricep Extension 40lbs




    DIET:
    Breakfast: pasta with chicken
    Lunch: salad with chicken
    snack: clif bar
    postworkout: whey shake
    dinner: chicken breast


    Going to stop taking Anabolic Pump and Recreate... I went home yesterday and my Dad looked at me and told me I looked really skinny. Looked at myself in the mirror and my forearms looked very skinny, so I weighed myself and somehow in about a week and a half I lost 15lbs..

    Haven't been having the best workouts lately.. for the past 2 weeks I've been feeling really nauseous while working out... On top of that I've had a bad chest cold for the past 3 days. Hopefully I'll start making some gains again now that I'm off this stuff.

  12. 11/18/09
    Day 4 SHOCK (Shoulders, Traps, Core)

    Superset - 2x8-10
    Military 30s
    Seated Bent Lateral Raise 12.5s

    Superset - 2x8-10
    BB WG Upright Row 85lbs
    Cable Side Lateral Raise 7.5kg

    Dropset - 1x10-12,8-10
    DB Front Raise 15lbs, 10lbs

    Oblique leans 3x20 35lbs
    Ab Ripper X

    DIET:
    Breakfast: 2 hard boiled eggs
    Lunch: chicken wings
    postworkout: whey shake
    Dinner: chicken breast + whey shake

  13. 11/19/09
    REST DAY


    11/20/09
    REST DAY

  14. Day 1 POWER (Chest, Bi, Forearm)
    BB Bench - 3x4-6 135lbs
    BB Incline Bench - 3x4-6 110lbs
    BB Decline Bench - 3x4-6 135lbs
    DB Flat Fly - 2x4-6 45s
    BB Curl - 2x4-6 80lbs
    BB Preacher Curl - 2x4-6 70lbs
    DB. Alt. Curl - 2x4-6 35s
    DB Concentration Curl - 2x4-6

    CARDIO:
    30 Mins Elliptical


    DIET:

    Breakfast: 2 boiled eggs
    Lunch: Egg + sausage bagel
    Postworkout: whey shake
    Dinner: Pasta with chicken + salad with chicken

  15. Day 2 POWER (Quads, Hams, Calves)
    Squats - 3x4-6 180lbs
    Split Squat - 3x4-6 160lbs
    Leg Ext. -2x4-6 180lbs
    Leg Curl - 2x4-6 130lbs
    SLDL - 3x4-6 100lbs
    Calf Raise - 3x4-6 200lbs


    Diet:
    Breakfast: Eggs, bacon, salad with chicken
    Lunch: Teriyaki chicken
    postworkout: whey shake
    Dinner: grilled chicken

  16. 11/23/09
    REST DAY


    DIET
    Breakfast - couldn't have (had to get blood drawn)
    Lunch - mongolian bbq
    Snack - whey shake
    Dinner - Chicken breast


    went to the doctor today and I'm off accutane... awesome.
    Now I won't have crazy joint and body pains in the gym and I can run again.

  17. Quote Originally Posted by TAIFUN View Post
    Hey guys, is there any way I could fit push ups into my routine? They're one of my favorite exercises and I miss them.

    Thanks
    Hey, T. I see you've been doing well, my friend. I saw your question, and I think this would fit great into a shock week superset. Depending on how many reps you can get, you might be able to use them as a rep range exercise in the 16-20 range.

    Just my two cents.

  18. Quote Originally Posted by rantorcha View Post
    Hey, T. I see you've been doing well, my friend. I saw your question, and I think this would fit great into a shock week superset. Depending on how many reps you can get, you might be able to use them as a rep range exercise in the 16-20 range.

    Just my two cents.

    Ya I've just been throwing in a couple of sets of 20 after my chest workouts.


    11/24/09

    REST DAY

  19. 11/25/09
    Day 3 POWER (Back, Tri)
    Deadlift - 3x4-6 135lbs
    Weighted WG Pull-ups - 3x10 bodyweight
    BB Underhand Grip Bent Row - 3x4-6 100lbs
    Cable CG Row - 3x4-6 120lbs
    Overhand Lat Pulldowns -3x4-6 160lbs
    Skull Crushers 3x4-6 60lbs
    DB Overhead Ext. 3x4-6 55lbs
    Dips 3x10 bodyweight
    Cable Pushdown - Rope 3x4-6 55kg
    Cable Pushdown - V-Bar 3x4-6 60kg

  20. 11/26/09
    Rest day

    DIET:
    nothing to see here

  21. 11/27/09

    Day 4 POWER (Shoulders, Traps, Core)
    Military Press - 3x4-6 40s
    BB WG Upright Row - 3x4-6 100lbs
    Bent Lateral Raise - 3x4-6 20lbs
    BB Shrug - 3x4-6 130lbs
    Oblique Leans - 3x10 45lbs
    Ab Ripper X

    Diet:
    nothing to see here

  22. 11/28/09

    REST DAY

    11/29/09

    Day 1 REPRANGE (Chest, Bi, Forearm)
    BB Bench -3x10-12 135, 115, 115
    BB Incline Bench - 3x10-12 110lbs
    BB Decline Bench - 3x10-12 115lbs
    DB Incline Curl - 3x10 25lbs
    EZBB Curl - 3x10-12 60lbs
    DB Concentration Curl - 3x10 25lbs
    BB Wrist Curl - 3x10-12 15lbs
    BB Reverse Wrist Curl - 3x13-15 10lbs

    Day 2 REPRANGE (Quads, Hams, Calves)
    Squat - 3x10 135lbs
    Leg Extensions - 3x10-12 120lbs
    Leg Curl - 3x10 100lbs
    Calf Raise 3x15 135lbs

    DIET:
    Breakfast: turkey
    Lunch: turkey + whey shake
    Postworkout: whey shake
    Dinner: bowl of cottage cheese + whey shake

  23. 11/30

    1.5 mile run
    10 mins row machine




    12/1/09
    Day 3 REPRANGE (Back, Tri)
    Deadlifts - 3x7-9 105lbs
    Good Mornings - 3x10-12 40lbs
    T-bar Row - 3x7-9 70 lbs
    chin ups - 3x10-12 bodyweight
    pull ups - 3x10-12 bodyweight
    Cable Row - 3x13-15 70lbs
    Skull Crushers - 3x10 50lbs
    Cable Pushdown - 3x10-12 37.5kg
    DB Kick-backs - 3x10 25lbs

    10 mins row machine
    1 mile run

    DIET:
    Breakfast: Clif Bar + whey shake
    Lunch: chicken breast + whey shake + sweet potato
    Postworkout: whey shake
    Dinner: Chicken Breast + cottage cheese + whey shake

  24. Day 4 REPRANGE (Shoulders, Traps, Core)
    DB Seated Press - 3x10 35s
    Side Laterals - 2x10-12 15lbs
    Bent Laterals - 2x13-15 20lbs
    BB Behind-back Shrugs - 3x10-12 100lbs
    Oblique Leans - 4x25 25lbs
    Ab Ripper X


    DIET:
    Breakfast: Tuna on wheat + whey shake
    Lunch: Pb n J on whole wheat english muffin
    postworkout: whey shake
    Dinner: Cottage Cheese + whey shake

  25. 12/3
    REST DAY

    30 mins elliptical
    15 mins cycling


    DIET:
    breakfast: pulled pork sandwich + carrots and brocolli + whey shake
    lunch: 2 chicken breasts
    postworkout: whey shake
    Dinner: pb n j on whole wheat

  26. Started AP again today... Not gonna post diet anymore since its basically the same thing every day



    Day 1 SHOCK (Chest, Bi, Forearm)

    Superset - 2x8-10
    Incline Fly 35s
    DB Flat Bench 40s

    Superset - 2x8-10
    BB Incline Bench 110
    Cable Crossovers 17.5kg each

    Dropset - 1x8-10,6-8
    BB Flat Bench 130, 110

    Superset - 2x8-10
    DB Incline Curl 35s
    BB Preacher Curl 65lbs

    Superset - 2x8-10
    BB Curl 60lbs

    Dropset - 1x8-10,6-8
    Concentration Curl 30, 25

  27. 12/6/09

    REST DAY



    12/7/09

    Day 2 SHOCK (Quads, Hams, Calves)

    Superset - 2x8-10
    Leg Extensions 160lbs
    Squats 135lbs

    Superset - 2x8-10
    Leg Extensions 160lbs
    Split Squats 135lbs

    Dropset - 1x8-10,6-8,4-6
    BB Squats 135lbs, 105lbs

    Superset - 2x8-10
    Leg Curl 120lbs
    SLDL 110lbs

    Superset - 2x8-10
    Leg Curl 120lbs
    Pull Through 35kg

    Dropset - 1x8-10,6-8,4-6
    Unilateral Leg Curl 110, 100, 90

    Superset - 2x8-10
    Calf Press 100lbs
    Calf Raise 135lbs

    Dropset - 1x10-12,8-10
    Calf Raise 135lbs

  28. Day 3 SHOCK (Back, Tri)

    Superset - 2x8-10
    Stiff Arm Pull-downs 20kg each
    BB WG Bent-over Row 115lbs

    Superset - 2x8-10
    Rack Deadlift 135lbs
    Parallel Grip Cable Row 90lbs

    Superset - 2x8-10
    T-bar Row 90lbs
    Pull ups bodyweight

    Dropset - 1x8-10,6-8,4-6
    Seated CG Cable Row 90, 80, 80

    Superset - 2x8-10
    Rope Push-downs 40kg
    Weighted Dips bodyweight

    Superset - 2x8-10
    Skull Crushers 60lbs
    Underhand Grip Push-downs 20kg each

    Dropset - 1x10-12,6-8
    EZBB Seated Tricep Extension 50lbs, 50lbs



    Row Machine 20 mins

  29. Looks like you've got quite a nice shock week going on there. As you get along with your experience with PRRS, you should try giant sets. Talk about brutal. Also, even now you can try 1-1/2 reps. If you haven't read about those yet, PM me and I'll write about it in your journal.

    Be well my friend.

  30. Day 4 SHOCK (Shoulders, Traps, Core)

    Superset - 2x8-10
    Military 40lbs
    Seated Bent Lateral Raise 20lbs

    Superset - 2x8-10
    BB WG Upright Row 80lbs
    Cable Side Lateral Raise 15lbs

    Dropset - 1x10-12,8-10
    DB Front Raise 15lbs, 12.5lbs

    4x20 Hanging Leg Raises
    4x10 oblique leans 45lbs

    Elliptical 15 mins

  31. Giant sets are pretty much supersetting with 3 exercises. For example, for biceps you can do Barbell Curls, Hammer Curls, then Preacher Curls. But BE READY! Those will kill you and you may have to tone down the volume if you are a natural athlete, like me.

    As for 1-1/2 reps, let's take the bench press...you lower the bar to your chest; lift 1/2 way; lower back down to the chest, then press all the way back up. YOU can do these for biceps (with Curls), legs (with leg press, squats, etc.) and others.

    A word of warning...you WILL be sore as hell if you do them right. Since you are relatively new to PRRS training, you may want to wait until you get a couple more months under your belt with the regular protocol.

    Let me know what you think.

  32. Sounds fun.. I'll try em out next power week.. but ya I'll probably wait atleast another 2 cycles before adding them heh... I'm still sore as **** after each workout

  33. 12/10/09

    REST DAY

    15 mins elliptical
    15 mins bike

  34. 12/11/09
    REST DAY


    10 mins bike
    10 mins elliptical

  35. Day 1 POWER (Chest, Bi, Forearm)
    BB Bench - 3x4-6 145lbs
    BB Incline Bench - 3x4-6 130lbs
    BB Decline Bench - 3x4-6 135slbs
    DB Flat Fly - 2x4-6 45s
    BB Curl - 2x4-6 80lbs
    BB Preacher Curl - 2x4-6 60lbs
    DB. Alt. Curl - 2x4-6 35s
    DB Concentration Curl - 2x4-6 30lbs

  36. Day 2 POWER (Quads, Hams, Calves)
    Squats - 3x4-6 155lbs
    Split Squat - 3x4-6 135lbs
    Leg Ext. -3x4-6 160lbs
    Leg Curl - 3x4-6 140lbs
    SLDL - 3x4-6 125lbs
    Calf Raise - 3x4-6 205lbs
    Leg raises - 4x15
    Oblique leans - 3x20 45lbs
    Ab Ripper X

  37. Day 3 POWER (Back, Tri)
    Deadlift - 3x4-6 155lbs
    Weighted WG Pull-ups - 3x4-6 20lbs
    Cable CG Row - 3x4-6 120lbs
    Overhand Lat Pulldowns -3x4-6 140lbs
    Skull Crushers 3x4-6 60lbs
    DB Overhead Ext. 3x4-6 50lbs
    Dips 3x10 bodyweight
    Cable Pushdown - Rope 3x4-6 35kg
    Cable pushdown - vbar 3x4-6 45kg

  38. I used to LOVE Power week. I'm just too old now for that. lol

  39. Haha....


    Skipped shoulders due to finals

    Gonna have to push back chest/bi day cause of snow

  40. Day 1 REPRANGE (Chest, Bi, Forearm)
    BB Bench -3x10-12 120lbs
    BB Incline Bench - 3x10-12 110lbs
    BB Decline Bench - 3x10-12 110lbs
    SA Cable Crossovers - 3x13-15 17.5kg each
    DB Incline Curl - 2x7-9 35lbs each
    Cable Curl - 2x10-12 60lbs
    DB Concentration Curl - 2x13-15 25lbs
    BB Wrist Curl - 2x10-12 20lbs
    BB Reverse Wrist Curl - 2x13-15 15lbs
  

  
 

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