TAIFUNS LOG

**TAIFUN** · 12-21-2009, 05:28 PM

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

**TAIFUN** · 12-30-2009, 09:06 PM

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

**TAIFUN** · 01-01-2010, 11:40 PM

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

**TAIFUN** · 01-02-2010, 09:41 PM

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

**TAIFUN** · 01-06-2010, 01:26 PM

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

**TAIFUN** · 01-07-2010, 12:29 PM

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

**TAIFUN** · 01-10-2010, 12:38 PM

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

**rantorcha** · 01-11-2010, 02:26 PM

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

**TAIFUN** · 01-13-2010, 09:22 PM

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

**TAIFUN** · 01-13-2010, 09:24 PM

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

**TAIFUN** · 01-13-2010, 09:28 PM

Day 2 POWER (Quads, Hams, Calves)
Squats - 3x4-6 180lbs
Split Squat - 3x4-6 160lbs
Leg Ext. -2x4-6 170lbs
Leg Curl - 2x4-6 140lbs
SLDL - 3x4-6 125lbs
Calf Raise - 3x4-6 220lbs
Oblique leans - 6x20 50lbs
Hanging heels to hands - 6 x 15
Incline sit ups - 4 x 20 35lbs
Ab Ripper X

**TAIFUN** · 01-15-2010, 01:05 AM

8 mile run

**TAIFUN** · 01-16-2010, 10:31 PM

Day 3 POWER (Back, Tri)
Deadlift - 3x4-6 135lbs
Weighted WG Pull-ups - 3x4-6 25lbs
BB Underhand Grip Bent Row - 3x4-6 125lbs
Cable Row - 3x4-6 75kg
Overhand Lat Pulldowns -3x4-6 105kg
Skull Crushers 2x4-6 75lbs
DB Overhead Ext. 2x4-6 55lbs
Dips 3x4-6 bodyweight
Cable Pushdown - Rope 3x4-6 37.5kg
Cable Pushdown - V-Bar 3x4-6 45kg
Oblque leans 6x20 50lbs

**tank316** · 01-18-2010, 07:23 PM

How is PRRS treating you?

**TAIFUN** · 01-19-2010, 03:38 PM

1/18/10

Day 1 REPRANGE (Chest, Bi, Forearm)
BB Bench -3x10-12 135
BB Incline Bench - 3x10-12 120
BB Decline Bench - 3x10-12 135
SA Cable Crossovers - 3x13-15 17.5kg each
DB Incline Curl - 2x7-9 35s
Cable Curl - 3x10-12 60lbs
DB Concentration Curl - 2x13-15 25
BB Wrist Curl - 2x10-12 30
BB Reverse Wrist Curl - 2x13-15 17.5

2 mile run

**TAIFUN** · 01-19-2010, 08:34 PM

Day 2 REPRANGE (Quads, Hams, Calves)
Squat - 3x10 135
Leg Extensions - 3x10-12 140
Leg Curl - 2x10 110
SLDL - 3x10-12 110
Calf Raise 3x15 185
Hanging leg raises 3x10
leg raises 3x10
oblique leans 3x10 50lbs
Ab Ripper X

1 mile run
500yd swim

**TAIFUN** · 01-19-2010, 11:04 PM

Originally Posted by tank316

How is PRRS treating you?

Pretty good progress so far... I'm liking how it mixes things up every week.
I'll have to post some before/after pics..

Can't seem to gain much weight though... still around 152

**rantorcha** · 01-21-2010, 08:32 PM

Originally Posted by TAIFUN

Pretty good progress so far... I'm liking how it mixes things up every week.
I'll have to post some before/after pics..

Can't seem to gain much weight though... still around 152

You gotta eat!!! You can and should be adding mass if you're eating properly.

**TAIFUN** · 01-21-2010, 09:27 PM

Day 3 REPRANGE (Back, Tri)
Deadlifts - 3x7-9 135
Good Mornings - 2x10-12 60
Pull ups - 3x10
Chin ups - 3x10
Dips - 3x10
Skull Crushers - 3x7-9 60
Cable Pushdown - 3x10-12 42.5kg
Rope Pushdown - 3x10-12 30kg

4 mile run
500yd swim

**TAIFUN** · 01-21-2010, 09:30 PM

Originally Posted by rantorcha

You gotta eat!!! You can and should be adding mass if you're eating properly.

Ya ... I probably need to eat more... I'm also gonna stop taking creatine and Jack3d after I run out... See what kind of progress I can make without it.

Rugby practice starts in Feb so I might have to mess with my routine a bit to fit it to that schedule..

**TAIFUN** · 01-23-2010, 09:13 PM

1/22/2010

Day 4 REPRANGE (Shoulders, Traps, Core)
DB Seated Press - 3x7-9 35s
Side Laterals - 2x10-12 7.5kg
Bent Laterals - 2x10 25s
BB Behind-back Shrugs - 3x10-12 115lbs
Oblique Leans - 3x10 50lbs
Hanging Leg Raises - 3x15
Leg Raises - 3x15

Before workout:
500 yd swim CSS 9:17
+ 20 min swim

**TAIFUN** · 01-23-2010, 09:17 PM

Day 1 SHOCK (Chest, Bi, Forearm)

Superset - 2x8-10
Incline Fly 30s
Incline Bench 110lbs
Incline push ups

Superset - 2x8-10
Flat bench 135lbs
Push ups x20

Dropset - 1x8-10,6-8
Cable Crossovers 20kg , 17.5kg

Superset - 2x8-10
DB Incline Curl 30s
BB Preacher Curl 55lbs

Superset - 2x8-10
Overhead Cable Curl 15kg each
BB Curl 60lbs

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

**TAIFUN** · 01-24-2010, 10:29 PM

Legs have been feeling a bit weird so I changed it up a bit and took it easy

Day 2 SHOCK (Quads, Hams, Calves)

Superset - 2x8-10
Squats 135
bodyweight squats x30

Superset - 2x8-10
Calf Raises 225
Bodyweight calf raises x 30

Superset - 3x10
Leg extensions 140
leg curls 90

DropSet - 8x10,6-8
SLDL - 110, 100

Leg Raises 6 x 15
Hanging Leg raises 3 x 15
Oblique Leans 3x20 45lbs
Ab Ripper X

1mile run

**TAIFUN** · 01-27-2010, 12:46 PM

1/26/2010

500yd swim CSS 8:54
250yd fins

**TAIFUN** · 01-28-2010, 02:39 PM

1/27/10
Day 3 SHOCK (Back, Tri)

Superset - 2x8-10
Stiff Arm Pull-downs 45kg
BB WG Bent-over Row 95lbs

Superset - 2x8-10
Rack Deadlift 135lbs
Parallel Grip Cable Row 100lbs

Superset - 2x8-10
Chin ups
Pull ups

Dropset - 1x8-10,6-8,4-6
Seated CG Cable Row 100, 90, 90

Superset - 2x8-10
V-bar Push-downs 45kg
Dips

Superset - 2x8-10
Skull Crushers 60lbs
Underhand Grip Push-downs 40kg

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

5 mins bike

**rantorcha** · 01-28-2010, 04:17 PM

Originally Posted by TAIFUN

Legs have been feeling a bit weird so I changed it up a bit and took it easy

Took it easy?!?! Go back and do it again!

**TAIFUN** · 01-29-2010, 03:00 AM

1/28/10

Day 4 SHOCK (Shoulders, Traps, Core)

Superset - 2x8-10
Military 40s
Seated Bent Lateral Raise 17.5s

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

Dropset - 1x10-12,8-10
DB Front Raise 20lbs, 17.5lbs

Hanging Leg raises - 3 x 10
Decline Crunches 4x20
Oblique Leans 4x 10 50lbs

Ab Ripper X

1000yd swim CSS
500 yd swim fins

**TAIFUN** · 01-29-2010, 03:01 AM

Originally Posted by rantorcha

Took it easy?!?! Go back and do it again!

Haha... don't wanna get bad shin splints again :P taking running slow

**TAIFUN** · 02-02-2010, 05:34 PM

1/31/10

Day 1 POWER (Chest, Bi, Forearm)
BB Bench - 3x4-6 155lbs
BB Incline Bench - 3x4-6 140lbs
DB Flat Fly - 2x4-6 45s
DB Flat Press - 2x4-6 50s
BB Curl - 2x4-6 80lbs
BB Preacher Curl - 2x4-6 65lbs
DB. Alt. Curl - 2x4-6 40s
DB Concentration Curl - 2x4-6 35lbs

**TAIFUN** · 02-03-2010, 03:09 PM

2/2/2010

Day 3 POWER (Back, Tri)
Deadlift - 3x4-6 155lbs
Weighted WG Pull-ups - 3x4-6 35lbs
BB Underhand Grip Bent Row - 3x4-6 105lbs
Cable CG Row - 3x4-6 110lbs
Overhand Lat Pulldowns -3x4-6 140lbs
Skull Crushers 3x4-6 70lbs
DB Overhead Ext. 2x4-6 60lbs
Dips 3x10
Cable Pushdown - Rope 3x4-6 45kg
Cable Pushdown - V-Bar 3x4-6 52.5kg

**TAIFUN** · 02-05-2010, 03:00 PM

2/3/2010
Day 4 POWER (Shoulders, Traps, Core)
Military Press - 3x4-6 50lbs
BB WG Upright Row - 2x4-6 90lbs
Bent Lateral Raise - 2x4-6 25lbs
DB Shrug pyramid 3x 10 - 8 - 6 - 4 - 2 45lbs
Oblique Leans 3 x 20 45lbs
crunches 3x 25 45lbs

40min bike

**TAIFUN** · 02-05-2010, 03:03 PM

40 min bike
1 mile run

**rantorcha** · 02-08-2010, 09:18 PM

Nice job on Power day, T. Glad to see you're still kicking ass.

**TAIFUN** · 02-09-2010, 02:58 PM

2/4/10
40 mins bike

2/5/10
40 mins bike

2/8/2010

Day 1 REPRANGE (Chest, Bi, Forearm)
BB Bench -3x12 135
BB Incline Bench - 3x12 110
DB Flat Press 3x12 40s
SA Cable Crossovers - 3x13-15 22.5kg each
DB Decline Press - 3x12 35s
DB Incline Curl - 3x10 35lbs
Cable Curl - 3x10-12 32.5kg
DB Alternate curls - 3x10 35lbs
DB Wrist Curl -3x10-12 35lbs
DB Reverse Wrist Curl - 3x10-12 20lbs

10 mins bike
10 mins treadmill

Having a hard time doing curls now.. In both of my outer forearms there is a really sharp pain whenever I curl... feels like shin splints in my forearms... need to look that up

**TAIFUN** · 02-10-2010, 08:15 PM

2/9
Day 2 REPRANGE (Quads, Hams, Calves)
Squat - 3x12 135lbs
Leg Extensions - 3x15 120lbs
Leg Curl - 3x15 90lbs
unilateral Calf Press 3x20 100lbs
5 rounds of:
20 oblique leans 45lbs
20 decline crunches 45lbs
100 leg raises
50 hanging leg raises
50 mason twist 10lbs
50 3 count flutter kicks

10mins bike

**TAIFUN** · 02-13-2010, 06:49 PM

2/10/2010
40 min bike

2/11/2010
Day 3
BB Flat bench - 3x10 135lbs
DB 1 arm flat chest press - 3x10 45lbs
BB Incline bench - 3x 10 110lbs
DB 1 arm incline chest press - 3x10 45lbs
DB pullover 3x10 55lbs
push ups 3x25
v bar pushdown - 3x10 40kg
rope pushdown - 3x10 27.5kg
db overhead ext - 3x10 55lbs
underhand cable pulldown single - 7.5kg

20 min bike

Did chest again today because my back was feeling weird

**TAIFUN** · 02-15-2010, 12:05 AM

2/13/2010
Day 4 REPRANGE (Shoulders, Traps, Core)
DB Seated Press - 3x10 45s
Side Laterals - 3x10-12 10s
Bent Laterals - 3x13-15 20s
3x (Shrugs (45lbs) 1 arm at a time 10 rep - 8 - 6 - 4 -2)
BB Military Press - 3x20 bar only
4 Rounds of:
Oblique Leans x50 each side 35lbs
Decline sit ups x25 35lbs
Leg raises x25

20 mins bike

**TAIFUN** · 02-15-2010, 12:12 AM

Was a little sick today, had a sore throat all day... workout was decent but not great.

Day 1 SHOCK (Chest, Bi, Forearm)

Superset - 2x8-10
Incline Fly 40s
DB Flat Bench 50s

Superset - 2x8-10
BB Incline Bench 100lbs
Cable Crossovers 20kg

Superset - 2x8-10
One arm DB Flat bench - 45lbs
DB Pullover - 55lbs

Dropset - 1x8-10,6-8
BB Flat Bench 135lbs, 115lbs

Superset - 2x8-10
DB Incline Curl - 35s
DB Alt. Curl - 40s

Superset - 2x8-10
BB Curl
20 pushups

Dropset - 1x8-10,6-8
Overhead Cable curl - 20kg, 17.5kg
20 incline pushups

Substituted in pushups in the curl portion rather than concentration curls and preacher curls... I get an intense pain in my outer forearms when I do curls now, but the pain is much worse when I do preacher curls, so I'm going to stop doing them for a while.

**rantorcha** · 02-16-2010, 04:21 PM

Hang in there, T. Keep working hard!

**TAIFUN** · 02-17-2010, 11:36 AM

Day 2 SHOCK (Quads, Hams, Calves)

Superset - 2x8-10
Leg Extensions 140lbs
Squats 135lbs

Superset - 2x8-10
Leg Extensions 140lbs
Squats 135lbs

Superset - 2x8-10
Leg Curl 110lbs
SLDL 115lbs

Dropset - 1x8-10,6-8,4-6
Leg Curl 100lbs , 90lbs, 70lbs

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

Dropset - 1x10-12,8-10
Unilateral Calf Raise 100, 90

4 rounds of:
Oblique leans x25 40lbs
Decline sit upsx25 40lbs
15 leg raises
10 hanging leg raises

10 minutes elliptical

TAIFUNS LOG

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