TAIFUNS LOG

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  1. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    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

  2. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    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
  3. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    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
    •   
       

  4. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    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
  5. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    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
  6. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    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
  7. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    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
  8. New Member
    rantorcha's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Jun 2009
    Posts
    443
    Rep Power
    289
    Level
    16
    Lv. Percent
    85.99%

    So, after that ass-kicking superset delt workout, how insane was your shuolder pump?! lol
  9. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    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
  10. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    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
  11. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    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
  12. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    8 mile run
  13. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    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
  14. New Member
    tank316's Avatar
    Stats
    5'8"  255 lbs.
    Join Date
    Apr 2009
    Age
    51
    Posts
    280
    Rep Power
    5231
    Level
    14
    Lv. Percent
    24.95%

    How is PRRS treating you?
    Broser Built Athlete www.broserbuilt.com
    PNI REP



  15. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    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
  16. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    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
  17. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    Quote Originally Posted by tank316 View Post
    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
  18. New Member
    rantorcha's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Jun 2009
    Posts
    443
    Rep Power
    289
    Level
    16
    Lv. Percent
    85.99%

    Quote Originally Posted by TAIFUN View Post
    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.
  19. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    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
  20. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    Quote Originally Posted by rantorcha View Post
    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..
  21. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    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
  22. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    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
  23. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    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
  24. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    1/26/2010

    500yd swim CSS 8:54
    250yd fins
  25. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    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
  26. New Member
    rantorcha's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Jun 2009
    Posts
    443
    Rep Power
    289
    Level
    16
    Lv. Percent
    85.99%

    Quote Originally Posted by TAIFUN View Post
    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!
  27. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    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
  28. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    Quote Originally Posted by rantorcha View Post
    Took it easy?!?! Go back and do it again!
    Haha... don't wanna get bad shin splints again :P taking running slow
  29. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    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
  30. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    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
  31. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    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
  32. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    40 min bike
    1 mile run
  33. New Member
    rantorcha's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Jun 2009
    Posts
    443
    Rep Power
    289
    Level
    16
    Lv. Percent
    85.99%

    Nice job on Power day, T. Glad to see you're still kicking ass.
  34. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    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
  35. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    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
  36. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    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
  37. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    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
  38. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    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.
  39. New Member
    rantorcha's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Jun 2009
    Posts
    443
    Rep Power
    289
    Level
    16
    Lv. Percent
    85.99%

    Hang in there, T. Keep working hard!
  40. New Member
    TAIFUN's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2009
    Age
    24
    Posts
    112
    Rep Power
    120
    Level
    9
    Lv. Percent
    24.24%

    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
  

  
 

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