TAIFUNS LOG

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  1. 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


  2. 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
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  3. 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

  4. 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

  5. 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
    •   
       


  6. 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

  7. 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

  8. 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

  9. 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.

  10. 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

  11. 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.

  12. 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

  13. 12/10/09

    REST DAY

    15 mins elliptical
    15 mins bike

  14. 12/11/09
    REST DAY


    10 mins bike
    10 mins elliptical

  15. 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

  16. 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

  17. 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

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

  19. Haha....


    Skipped shoulders due to finals

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

  20. 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

  21. Day 2 REPRANGE (Quads, Hams, Calves)
    Hack Squat - 3x7-9 130lbs
    Leg Extensions - 3x10-12 140lbs
    BB Squat - 2x13-15 110lbs
    Leg Curl - 2x7-9 110lbs
    SLDL - 3x10-12 125lbs
    Calf Raise 5x15 200lbs
    8x15 leg raises
    Oblique Leans - 4x25 45lbs

    20mins bike

  22. Past few days I've been doing push up / pull up maintenance workouts



    Day 3 REPRANGE (Back, Tri)
    Deadlifts - 3x7-9 135lbs
    Overhand Grip Pull-down - 3x10-12 120lbs
    Cable Row - 3x13-15 100lbs
    Rope Pushdown - 3x 10 35kg
    Cable Pushdown - 3x10-12 42.5kg
    underhand pulldown - 3x10 30kg

    4 mile run

  23. Day 4 REPRANGE (Shoulders, Traps, Core)
    DB Seated Press - 3x7-9 35lbs
    Side Laterals - 2x10-12 15lbs
    Bent Laterals - 2x13-15 15lbs
    BB Behind-back Shrugs - 3x10-12 70lbs
    flutterkicks
    oblique leans 6x30 35lbs
    Ab Ripper X

  24. Day 1 SHOCK (Chest, Bi, Forearm)

    Superset - 2x8-10
    Incline Fly 40s
    DB Flat Bench 45s

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

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

    Superset - 2x8-10
    DB Incline Curl 35lbs
    BB Preacher Curl 70lbs

    Superset - 2x8-10
    Overhead Cable Curl 12.5kgs each
    BB Curl 65lbs

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

    15 mins treadmill

  25. 1/5/10

    Day 2 SHOCK (Quads, Hams, Calves)

    Superset - 2x8-10
    Leg Extensions 120lbs
    Squats 110lbs

    Superset - 2x8-10
    Leg Extensions 120lbs
    Split Squats 110lbs

    Dropset - 1x8-10,6-8,4-6
    BB Lunges 110, 110, 100

    Superset - 2x8-10
    Leg Curl 110lbs
    SLDL 105lbs

    Superset - 2x8-10
    Leg Curl 110lbs
    Pull Through 47.5 kg

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

    Superset - 2x8-10
    Calf Press straight 200lbs
    Calf Press toes out 200lbs


    Dropset - 1x10-12,8-10
    Calf Press 200, 200

    Ab Ripper X

  26. 1/6/10

    Day 3 SHOCK (Back, Tri)

    Superset - 2x8-10
    Stiff Arm Pull-downs 55kg
    BB WG Bent-over Row 85lbs

    Superset - 2x8-10
    Rack Deadlift 130lbs
    Parallel Grip Cable Row 55kg

    Superset - 2x8-10
    T-bar Row 55kg
    Overhand Grip Pull-downs 85kg

    Dropset - 1x8-10,6-8,4-6
    Seated CG Cable Row 55kg

    Superset - 2x8-10
    V-bar Push-downs 47.5kg
    Weighted Dips bodyweight

    Superset - 2x8-10
    Skull Crushers 55lbs
    Underhand Grip Push-downs 47.5kg

    Dropset - 1x10-12,6-8
    EZBB Seated Tricep Extension 55lbs

  27. 1/8/10

    Day 4 SHOCK (Shoulders, Traps, Core)

    Superset - 2x8-10
    Military 35s
    Seated Bent Lateral Raise 20lbs

    Superset - 2x8-10
    BB WG Upright Row 75lbs
    Cable Side Lateral Raise 7.5kg

    Dropset - 1x10-12,8-10
    DB Front Raise 20lbs, 15lbs


    Ab Ripper X

  28. So, after that ass-kicking superset delt workout, how insane was your shuolder pump?! lol

  29. Ha... well I WO'd downstairs using my moms weights so I couldn't use that much weight.. so my shoulder pumps weren't that great :P

  30. Day 1 POWER (Chest, Bi, Forearm)
    BB Bench - 3x4-6 160lbs
    BB Incline Bench - 3x4-6 140lbs
    BB Decline Bench - 3x4-6 140lbs
    DB Flat Fly - 2x4-6 45s
    BB Curl - 2x4-6 75lbs
    BB Preacher Curl - 2x4-6 75lbs
    DB. Alt. Curl - 2x4-6 40s
    DB Concentration Curl - 2x4-6 30lbs
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