TAIFUNS LOG

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  1. 10/24/09

    Saturday (Chest, Bi, Forearm)

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

    Superset - 2x8-10
    BB Incline Bench 100lbs
    Cable Crossovers 45kgs

    Dropset - 1x8-10,6-8
    BB Flat Bench 100lbs,90lbs

    Superset - 2x8-10
    DB Incline Curl 30s
    BB Preacher Curl 60lbs

    Superset - 2x8-10
    Overhead Cable Curl 17.5kgs each
    BB Curl 50lbs

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


    Man ... crazy workout, SHOCK week is definitely the hardest for me so far... by the time I was done I could barely curl 25lbs hah...

    Hey rantorcha or tank, can either of you tell me if you think this workout I did today needs some changing up? Right now the supersets work the same muscle groups, aren't they supposed to work 2 different groups? Like I would do incline press and then curls, rather than doing incline press then cable crossovers? Or is this how it's supposed to be? I did the list straight down.


  2. That's probably the smart thing to do. Good with your workout. Hope it went well
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  3. Quote Originally Posted by TAIFUN View Post
    10/24/09

    Saturday (Chest, Bi, Forearm)

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

    Superset - 2x8-10
    BB Incline Bench 100lbs
    Cable Crossovers 45kgs

    Dropset - 1x8-10,6-8
    BB Flat Bench 100lbs,90lbs

    Superset - 2x8-10
    DB Incline Curl 30s
    BB Preacher Curl 60lbs

    Superset - 2x8-10
    Overhead Cable Curl 17.5kgs each
    BB Curl 50lbs

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


    Man ... crazy workout, SHOCK week is definitely the hardest for me so far... by the time I was done I could barely curl 25lbs hah...

    Hey rantorcha or tank, can either of you tell me if you think this workout I did today needs some changing up? Right now the supersets work the same muscle groups, aren't they supposed to work 2 different groups? Like I would do incline press and then curls, rather than doing incline press then cable crossovers? Or is this how it's supposed to be? I did the list straight down.
    No, the way it's listed is how it should go normally...one bodypart at a time. The theory is to seriously thrash one bodypart before moving on to the next bodypart. That said, there are a couple of bodyparts that are relatively similar that I would do (and have done) that for - quads and hams; bis and tris. However, I would save that option until you get a tad more PRRS experience. Trust the basic prinicples first and after a while experiment like crazy! lol

  4. Quote Originally Posted by rantorcha View Post
    No, the way it's listed is how it should go normally...one bodypart at a time. The theory is to seriously thrash one bodypart before moving on to the next bodypart. That said, there are a couple of bodyparts that are relatively similar that I would do (and have done) that for - quads and hams; bis and tris. However, I would save that option until you get a tad more PRRS experience. Trust the basic prinicples first and after a while experiment like crazy! lol
    Ah ok.. well it definitely worked, was dealing with muscle failure towards the end of the workout hah. Thanks

    Also, didn't have any problem with my arm today, so hopefully I will be able to do triceps fine this week.

  5. Sunday (Quads, Hams, Calves)

    Superset - 2x8-10
    Leg Extensions 170lbs
    Squats 110lbs

    Superset - 2x8-10
    Leg Extensions 170lbs
    Split Squats 110lbs

    Dropset - 1x8-10,6-8,4-6
    BB Lunges 90,80,70

    Superset - 2x8-10
    Leg Curl 170lbs
    SLDL 85lbs

    Superset - 2x8-10
    Leg Curl 160lbs
    Pull Through 70lbs

    Dropset - 1x8-10,6-8,4-6
    Unilateral Leg Curl (didnt do, was starting to get a pain in my leg, didnt want to get hurt)

    Superset - 2x8-10
    Standing Box Calf Press 160lbs
    Standing Floor Calf Raise 160lbs

    Dropset - 1x10-12,8-10
    Unilateral Calf Raise 160,160,130

    Ab Ripper X
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  6. Tuesday (Back, Tri)

    Superset - 2x8-10
    Stiff Arm Pull-downs 50kg
    BB WG Bent-over Row 90lbs

    Superset - 2x8-10
    Rack Deadlift 160lbs
    Parallel Grip Cable Row 110lbs

    Superset - 2x8-10
    T-bar Row 80lbs
    Overhand Grip Pull-downs 110lbs

    Dropset - 1x8-10,6-8,4-6
    Seated CG Cable Row 90, 70, 50lbs

    Superset - 2x8-10
    V-bar Push-downs 55kg
    Weighted Dips bodyweight

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

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




    Breakfast: 2 boiled eggs, protein shake
    Lunch: 2 boiled eggs, protein shake
    postworkout: 2 protein shakes
    Dinner: bowl of cottage cheese, protein shake

  7. Wednesday (Shoulders, Traps, Core)

    Superset - 2x8-10
    Military 90lbs
    Seated Bent Lateral Raise 20s

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

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

    Superset - 2x8-10
    Crunch Machine 110lbs
    Twist Machine --

    Dropset - 1x10-12,8-10
    Crunch Machine 110lbs, 100lbs

    Dropset - 1x14-16,10-14
    Twist Machine --

    Ab Ripper X

  8. Great-looking week, T! Way to stay after it.

  9. Thursday

    Rest Day




    Friday

    Rest day

  10. Saturday (Chest, Bi, Forearm)
    BB Bench - 3x4-6 140lbs
    BB Incline Bench - 3x4-6 120lbs
    BB Decline Bench - 3x4-6 150lbs
    DB Flat Fly - 2x4-6 30s
    BB Curl - 2x4-6 70lbs
    BB Preacher Curl - 2x4-6 80lbs (on machine)
    DB. Alt. Curl - 2x4-6 30s
    DB Concentration Curl - 2x4-6 30lbs


    20mins Cycling machine
    20mins Elliptical



    DIET

    Breakfast: PB n J on whole wheat english muffin
    postworkout: 2 whey shakes
    lunch: PB and cottage cheese
    Dinner: cottage cheese, whey shake

  11. Sunday

    Rest Day



    DIET

    breakfast: PB n J on whole wheat english muffin + whey shake
    lunch: shrimp and rice from a thai place
    dinner: cottage cheese, whey shake, spoonful PB




    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

  12. Tuesday (Quads, Hams, Calves)
    Squats - 3x4-6 180lbs
    Split Squat - 3x4-6 160lbs
    Leg Ext. -3x4-6 180lbs
    Leg Curl - 3x4-6 170lbs
    SLDL - 3x4-6 90lbs
    Calf Raise - 3x4-6 110lbs
    Ab Ripper X


    CARDIO:
    20 mins cycling machine


    DIET:
    Breakfast: 2 hard boiled eggs, whey shake
    Lunch: pb n j on whole wheat english muffin + 1 hard boiled egg + whey shake
    Postworkout: Whey shake
    Dinner: bowl of cottage cheese + PB + muscle milk

  13. T, log is great by the way, good work.

    I like to throw a couple sets of pushups at the end of chest workout. As many as I can do before I drop from exhaustion.

  14. Tuesday (Back, Tri)
    Deadlift - 3x4-6 135lbs
    Weighted WG Pull-ups - 3x4-6 25lbs
    BB Underhand Grip Bent Row - 3x4-6 115lbs
    Cable CG Row - 2x4-6 120lbs
    Overhand Lat Pulldowns -3x4-6 120lbs ( crappy machine rather than cable at this gym)
    Skull Crushers 2x4-6 60lbs
    DB Overhead Ext. 2x4-6 50lbs
    Dips 3x4-6 bodyweight
    CG Bench 95lbs
    Cable Pushdown - Rope 3x4-6 50kg
    Cable Pushdown - V-Bar 3x4-6 60kg




    DIET:
    Breakfast: 2 hard boiled eggs, whey shake
    Lunch: cottage cheese, whey shake
    dinner: 2 fat free hot dogs, whey shake



    Alright thanks Matt, I'll try that.

    Gotta look into chest pains during dips.... Whenever I do dips I get these crazy sharp pains in my sternum, feelings like its gonna crack... don't know if thats normal or what...

  15. Rest Day

    DIET:

    Breakfast: pb n j on whole wheat eng muffin
    Snack: cliff bar, whey shake
    Lunch: Chicken breast and cliff bar
    Dinner: chicken breast, whey shake, cottage cheese


    My school is making me buy a meal plan now that I live on campus so hopefully they have some healthy options.

  16. 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

  17. Friday

    Rest Day

    Saturday

    Rest day (shoulder was still hurting)

  18. 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.

  19. 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

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




  21. 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
  22. 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




  23. 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

  24. 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

  25. 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?
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