TAIFUNS LOG

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  1. 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


  2. 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
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  3. Great-looking week, T! Way to stay after it.

  4. Thursday

    Rest Day




    Friday

    Rest day

  5. 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

  6. 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

  7. 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

  8. 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.

  9. 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...

  10. 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.
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  11. 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

  12. Friday

    Rest Day

    Saturday

    Rest day (shoulder was still hurting)

  13. 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.

  14. 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

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




  16. 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
  17. 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




  18. 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

  19. 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

  20. 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?

  21. 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.

  22. 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

  23. 11/19/09
    REST DAY


    11/20/09
    REST DAY

  24. 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

  25. 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

  26. 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.

  27. 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.

  28. 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

  29. 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

  30. 11/26/09
    Rest day

    DIET:
    nothing to see here
  

  
 

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