TAIFUNS LOG

**TAIFUN** · 11-27-2009, 04:42 PM

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

**TAIFUN** · 11-29-2009, 07:48 PM

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

**TAIFUN** · 12-01-2009, 07:05 PM

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

**TAIFUN** · 12-02-2009, 03:55 PM

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

**TAIFUN** · 12-03-2009, 10:59 PM

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

**TAIFUN** · 12-06-2009, 12:09 AM

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

**TAIFUN** · 12-08-2009, 01:30 PM

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

**TAIFUN** · 12-08-2009, 09:08 PM

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

**rantorcha** · 12-09-2009, 12:20 PM

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.

**TAIFUN** · 12-10-2009, 01:23 AM

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

**rantorcha** · 12-10-2009, 02:20 PM

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.

**TAIFUN** · 12-10-2009, 02:43 PM

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

**TAIFUN** · 12-10-2009, 05:31 PM

12/10/09

REST DAY

15 mins elliptical
15 mins bike

**TAIFUN** · 12-11-2009, 03:44 PM

12/11/09
REST DAY

10 mins bike
10 mins elliptical

**TAIFUN** · 12-12-2009, 09:19 PM

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

**TAIFUN** · 12-13-2009, 09:12 PM

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

**TAIFUN** · 12-15-2009, 08:28 PM

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

**rantorcha** · 12-16-2009, 01:39 PM

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

**TAIFUN** · 12-19-2009, 11:06 PM

Haha....

Skipped shoulders due to finals

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

**TAIFUN** · 12-20-2009, 05:47 PM

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

**TAIFUN** · 12-21-2009, 04:28 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, 08:06 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, 10:40 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, 08:41 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, 12:26 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, 11:29 AM

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, 11:38 AM

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, 01:26 PM

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

**TAIFUN** · 01-13-2010, 08:22 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, 08:24 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