TAIFUNS LOG

Page 3 of 6 First 12345 ... Last

  1. 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.


  2. 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
    •   
       


  3. 11/19/09
    REST DAY


    11/20/09
    REST DAY

  4. 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

  5. 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
    •   
       


  6. 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.

  7. 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.

  8. 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

  9. 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

  10. 11/26/09
    Rest day

    DIET:
    nothing to see here

  11. 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

  12. 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

  13. 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

  14. 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

  15. 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

  16. 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

  17. 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

  18. 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

  19. 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.

  20. 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

  21. 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.

  22. 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

  23. 12/10/09

    REST DAY

    15 mins elliptical
    15 mins bike

  24. 12/11/09
    REST DAY


    10 mins bike
    10 mins elliptical

  25. 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
  •   

      
     

Similar Forum Threads

  1. TX's cycle log.
    By txwakeskater in forum Cycle Logs
    Replies: 46
    Last Post: 02-07-2003, 03:51 PM
  2. Scotty's T1 pro log
    By scotty2 in forum Cycle Logs
    Replies: 44
    Last Post: 01-15-2003, 03:03 PM
  3. Workout Log in Word Format
    By Matthew D in forum Training Forum
    Replies: 12
    Last Post: 12-27-2002, 03:04 AM
  4. T1 pro log
    By DreamWeaver in forum Cycle Logs
    Replies: 14
    Last Post: 12-24-2002, 08:01 AM
  5. My Cycle Log
    By Blindfaith in forum Anabolics
    Replies: 4
    Last Post: 12-12-2002, 12:59 AM
Log in
Log in