TAIFUNS LOG

[TAIFUN]

TAIFUNS P/RR/S LOG

I started a new routine yesterday. It is a P/RR/S routine I found on bb.com. I read good things about P/RR/S so I thought I'd try it out. I decided to keep a log because I have never kept one before and it might help me stay on track.

Info:
Age: 19
Height: 5'11
Starting Weight: 150
Week 4 Weight: 157
Week 7 Weight: 148 (Was on Anabolic Pump + Recreate, I think it was a bit too much for me, plus I got sick and I think the Accutane had something to do with the weight loss, maybe liver damage? But ya I lost about 10-15lbs in a week :[ )
Week 10 Weight: 152

Experience: Off and on lifting during high school. Was interested in a lot of body weight only exercises (still am) because I was interested in going in the Navy to become a SEAL, so I would switch from lifting to calisthenics a lot.

When I did lift I did a 2 day on 1 day off split where I would do Chest/Tri then Back/Bi then have a rest day and repeat that for a couple of months.

I used to run a lot but I can't run now because I'm on Accutane (Crazy joint pains when I run). So for cardio I either go road biking, or use the bike machine/elliptical/row machine in the gym.

Goals:
My main goal is to gain muscle and lose fat at the same time. I don't want to get huge though, I just want to be around 170-180 @ 5'11". I mainly want to get cut and have a very defined physique.

Supplements: Before switching to this routine I was just using Whey protein. But throughout this routine I will be experimenting with different supplements to see which ones I like.

What I will be taking: (Includes Everything)

Accutane: 80mg a day (As of 11/23 I am now off accutane)
Glucosamine / MSM : 1.5G each
PowerFULL 3 times a day

Pre-workout: Jack3d. Green MAGnitude
Intra-workout: LG Sciences EAA/BCAA Kiwi-Watermelon
Post workout: Whey protein

I was also thinking about getting a multi-vitamin and some fish oil. I was thinking about placing another order with CustomCapsule for a multi-vitamin without vitamin A (can't take vitA on accutane) but I am open to suggestions if anyone has any. I also need to look at how much fish oil I need to take for it to be useful.


Diet: I will be trying to eat a low fat high protein diet. Most likely will be trying to stick to:

Breakfast: Oatmeal / Eggs
Lunch: Tuna packet
Postworkout: Large Fruit smoothie with 2 scoops of whey. (Unsweetened frozen fruit, whey, juice)
Dinner: Chicken, steak or fish with veggies.

I will be taking whey protein shakes or protein bars in between meals.

I try to drink 2 Gallons of water a day. However I think with all the supplements I'm taking I will have to boost that up considering I'm already dehydrated from Accutane.

If anyone has any suggestions to offer please share.





WEEK 4 UPDATE:
Weight: 157 (gained 7 pounds) (noticeable fat loss + muscle gain)
Almost done with my bottle of PowerFULL. Liked it a lot, got some really good sleep and had very vivid dreams. I suppose that means I was having more REM sleep which means more HGH production??? So I guess it works.

Just ordered Anabolic Pump and Recreate, so I will be running these for a month along with the regular Jack3d, Green Mag, and LG sciences BC + EAA mix. After I'm done with these I will probably go back to PowerFULL and continue to cycle them like this.


WEEK 7 UPDATE:
Weight: 148
I dropped a lot of weight (not just fat weight) from Anabolic Pump and Recreate. I was on them for about a week and a half and that whole week I had severe diarrhea. Also felt very nauseous during my workouts. Didn't have much of an appetite and couldn't eat a lot while on this stuff which is probably the main reason for the huge weight loss. I'll probably try the products again separate from each other in a few weeks when I'm off Accutane.

 

[TAIFUN]

Here is the P/RR/S Workout I will be using, I found it in easye7's post in the PRRS Training thread on BB.com

I have made some changes to the plan such specializing the exercises for my gym and moving Tris to back day from shoulder day and adding abs to shoulder day.


POWER

Day 1 POWER (Chest, Bi, Forearm)
BB Bench - 3x4-6
BB Incline Bench - 3x4-6
BB Decline Bench - 3x4-6
DB Flat Fly - 2x4-6
BB Curl - 2x4-6
BB Preacher Curl - 2x4-6
DB. Alt. Curl - 2x4-6
DB Concentration Curl - 2x4-6

Day 2 POWER (Quads, Hams, Calves)
Squats - 3x4-6
Split Squat - 3x4-6
Leg Ext. -2x4-6
Leg Curl - 2x4-6
SLDL - 3x4-6
Calf Raise - 3x4-6
Ab Ripper X

Day 3 POWER (Back, Tri)
Deadlift - 3x4-6
Weighted WG Pull-ups - 3x4-6
BB Underhand Grip Bent Row - 3x4-6
Cable CG Row - 2x4-6
Overhand Lat Pulldowns -3x4-6
Skull Crushers 2x4-6
DB Overhead Ext. 2x4-6
Dips 3x4-6
CG Bench
Cable Pushdown - Rope 3x4-6
Cable Pushdown - V-Bar 3x4-6

Day 4 POWER (Shoulders, Traps, Core)
Military Press - 3x4-6
BB WG Upright Row - 2x4-6
Bent Lateral Raise - 2x4-6
BB Shrug - 3x4-6
Crunch Machine - 3x4-6
Twist Machine - 3x4-6
Ab Ripper X


REP RANGE


Day 1 REPRANGE (Chest, Bi, Forearm)
BB Bench -3x10-12
BB Incline Bench - 3x10-12
BB Decline Bench - 3x10-12
SA Cable Crossovers - 3x13-15
DB Incline Curl - 2x7-9
Cable Curl - 2x10-12
DB Concentration Curl - 2x13-15
BB Wrist Curl - 2x10-12
BB Reverse Wrist Curl - 2x13-15

Day 2 REPRANGE (Quads, Hams, Calves)
Hack Squat - 3x7-9
Leg Extensions - 3x10-12
BB Lunges - 2x13-15
Leg Curl - 2x7-9
SLDL - 3x10-12
Calf Raise 3x50
Ab Ripper X

Day 3 REPRANGE (Back, Tri)
Deadlifts - 3x7-9
Good Mornings - 2x10-12
T-bar Row - 3x7-9
Underhand Grip Pull-down - 3x10-12
Overhand Grip Pull-down - 3x10-12
Cable Row - 3x13-15
Skull Crushers - 3x7-9
Cable Pushdown - 2x10-12
DB Kick-backs - 2x13-15

Day 4 REPRANGE (Shoulders, Traps, Core)
DB Seated Press - 3x7-9
Side Laterals - 2x10-12
Bent Laterals - 2x13-15
BB Behind-back Shrugs - 3x10-12
Twist Machine 3x20
Flutterkicks
Hanging Leg Raises
Ab Ripper X

SHOCK

Day 1 SHOCK (Chest, Bi, Forearm)

Superset - 2x8-10
Incline Fly
DB Flat Bench

Superset - 2x8-10
BB Incline Bench
Cable Crossovers

Dropset - 1x8-10,6-8
BB Flat Bench

Superset - 2x8-10
DB Incline Curl
BB Preacher Curl

Superset - 2x8-10
Overhead Cable Curl
BB Curl

Dropset - 1x8-10,6-8
Concentration Curl


Day 2 SHOCK (Quads, Hams, Calves)

Superset - 2x8-10
Leg Extensions
Squats

Superset - 2x8-10
Leg Extensions
Split Squats

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

Superset - 2x8-10
Leg Curl
SLDL

Superset - 2x8-10
Leg Curl
Pull Through

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

Superset - 2x8-10
Standing Box Calf Press
Standing Floor Calf Raise

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

Ab Ripper X

Day 3 SHOCK (Back, Tri)

Superset - 2x8-10
Stiff Arm Pull-downs
BB WG Bent-over Row

Superset - 2x8-10
Rack Deadlift
Parallel Grip Cable Row

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

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

Superset - 2x8-10
V-bar Push-downs
Weighted Dips

Superset - 2x8-10
Skull Crushers
Underhand Grip Push-downs

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


Day 4 SHOCK (Shoulders, Traps, Core)

Superset - 2x8-10
Military
Seated Bent Lateral Raise

Superset - 2x8-10
BB WG Upright Row
Cable Side Lateral Raise

Dropset - 1x10-12,8-10
DB Front Raise

Superset - 2x8-10
Crunch Machine
Twist Machine

Dropset - 1x10-12,8-10
Crunch Machine

Dropset - 1x14-16,10-14
Twist Machine

Ab Ripper X


Cardio:

Since it is getting cold out I can't go road biking anymore. My plan is to do 15-30 mins of one of the following after each workout:

Cycling Machine
Row Machine
Elliptical


If anyone has any suggestions to offer please share.

 

[TAIFUN]

Reserved for progess pics

 

[TAIFUN]

10/5/09

Workout:

Monday (Chest, Bi, Forearm)
BB Bench - 3x4-6 180 (used Iso-Lateral Machine)
BB Incline Bench - 3x4-6 140 (used Iso-Lateral Machine)
BB Decline Bench - 3x4-6 200 (usd Iso-Lateral Machine)
DB Flat Fly - 2x4-6 80 (2x40)
BB Curl - 2x4-6 60
BB Preacher Curl - 2x4-6 85 (used machine)
DB. Alt. Curl - 2x4-6 35s
DB Concentration Curl - 2x4-6 -did not do (just added)


Diet:

Breakfast: Oatmeal 1 Packet
Snack: Pure Protein 20g protein bar
lunch: Tuna packet
Postworkout: Fruit smoothie 2 scoops whey
Dinner: homemade pizza


I don't think I will be using the Isolateral machines anymore... Doesn't seem like I get as good of a chest workout when I use them compared to the BB. However it does allow me to use more weight without a spotter... Does anyone have an opinion on this?

 

[TAIFUN]

10/6/09

Workout:

Tuesday (Quads, Hams, Calves)
Squats - 3x4-6 110
Split Squat - 3x4-6 110
Leg Ext. -2x4-6 170
Leg Curl - 2x4-6 140
SLDL - 3x4-6 80
Calf Raise - 3x4-6 110


Diet:

Breakfast: Oatmeal 1pkt
Snack: Sunchips 1serving
lunch: Healthy Choice Mixer Sesame Teriyaki
postworkout: Fruit Smoothie w/ 2 scoops whey
dinner: Tuna on whole wheat

 

[TAIFUN]

10/7/09

Rest Day
Quick 10m bike ride


Diet:

Breakfast: whey shake + protein bar
Snack: Handful of mixed nuts
Lunch: Cheese and Crackers
Dinner: Grilled Chicken Breast 4oz

 

[TAIFUN]

10/8/09

Workout:
Cheat day: got a CS lab due tomorrow that I worked on all day :/


Diet:
Breakfast: Hot pocket :/
Snack: Snickers marathon protein bar
lunch: Tuna on whole wheat
Dinner: Chili w/ buffalo meat

Got my supplements today, so I will be starting them tomorrow
Started PowerFULL tonight, took 3 pills.

 

[TAIFUN]

Workout:
Thursday (Back, Tri)
Deadlift - 3x4-6 95lbs
Weighted WG Pull-ups - 3x4-6 bodyweight
BB Underhand Grip Bent Row - 3x4-6 115lbs
Cable CG Row - 2x4-6 100lbs
Overhand Lat Pulldowns -3x4-6 140lbs
Skull Crushers 2x4-6 60lbs
DB Overhead Ext. 2x4-6 55lbs
Dips 3x4-6 bodyweight
CG Bench 110lbs
Cable Pushdown - Rope 3x4-6 35kg
Cable Pushdown - V-Bar 3x4-6 70lbs (might be kg feels harder than the one at my old gym where I used to do 110)

Elliptical 25 mins
Row machine 10 mins

Diet:
Breakfast: Oatmeal
Snack: Protein bar
Lunch: 4oz grilled chicken
Preworkout: Jack3d, Green MAG, 1 PowerFULL
Intraworkout: LG sciences BCAA + EAA
Post workout: Fruit smoothie with 3 scoops whey
Dinner: 2 Boiled Eggs + handful of mixed nuts

First day on these supplements... something worked, best workout I've had in a long time. Felt very focused and felt like I had crazy endurance my whole workout.

 

[TAIFUN]

Friday (Shoulders, Traps, Core)
Military Press - 3x4-6 110
BB WG Upright Row - 2x4-6 90
Bent Lateral Raise - 2x4-6 20s
BB Shrug - 3x4-6 110
Crunch Machine - 3x4-6 Diff gym no acces
Twist Machine - 3x4-6 Diff gym no access
Ab Ripper X

 

[TAIFUN]

Rest Day

 

[rantorcha]

TAIFUN,

I've used PRRS with tremendous results for the past 4 or 5 years. And, Eric Broser (the developer of PRRS) trains me for my contests. So, if you need any help or have any questions, feel free to ask me. I'd be happy to help!

Also, if you are open to feedback, let me know and I'll throw in a couple of things I've noticed in your entries.

Anyway, things are looking good! Keep up the hard work and you won't be disappointed.

 

[slackadjuster]

Subbed. Good luck!

 

[TAIFUN]

Workout:

REP RANGE


Monday (Chest, Bi, Forearm)
BB Bench -3x10-12 110lbs
BB Incline Bench - 3x10-12 90lbs
BB Decline Bench - 3x10-12 90lbs
SA Cable Crossovers - 3x13-15 60lbs
DB Incline Curl - 2x7-9 30s
Cable Curl - 2x10-12 60
DB Concentration Curl - 2x13-15 25s
BB Wrist Curl - 2x10-12 35lbs
BB Reverse Wrist Curl - 2x13-15 35lbs

Elliptical 20m



Diet:

Breakfast: Boiled eggs
Snack: handful of mixed nuts
Lunch: Spaghetti
Preworkout: jack3d, Green MAG, 1 PowerFULL
Intraworkout: 3 Scoops BCAA + EAA
Dinner/Postworkout: Large fruit smoothie w/ 3 scoops whey protein


Carrying around a gallon of water now... was reading up on how much water to drink and most places suggest 1-2 gallons a day. I'm aiming towards 2 gallons considering I'm on Accutane.




rantorcha: That's awesome man glad to hear P/RR/S is working for you, hopefully it will work well for me. Ya definitely man any feedback I can get will help me out a lot.. especially feedback from a P/RR/S vet.

slackadjuster: Thanks man.

 

[rantorcha]

Taifun...if I can offer a little bit of feedback, I would at least try to get in more protein in your diet. At a minimum, try to get some protein in each of your meals. Like yesterday's lunch was just spag. Maybe include a zero/limited-carb protein shake. And I'm not sure what time you have your post-workout meal, I'd try to hit up another whole-food meal afterwards if you can.

This is all based on your goals of building some muscle mass. Jsut my 2 cents...

 

[TAIFUN]

Workout:

Tuesday (Quads, Hams, Calves)
Hack Squat - 3x7-9 110lbs
Leg Extensions - 3x10-12 140lbs
BB Lunges - 2x13-15 55lbs
Leg Curl - 2x7-9 140lbs
SLDL - 3x10-12 85lbs
Calf Raise 3x50 130lbs
Ab Ripper X

Diet:

Breakfast: oatmeal
snack: PUREPROTEIN protein bar
lunch: Pad Thai w/ chicken
postworkout: 2 scoops whey in water
dinner: bowl of cottage cheese, about 2 cups.


Not going to post preworkout/intraworkout supplements anymore since I take the same thing every workout. Also will not be posting the 2 PowerFULLs I take before bed.


Thanks for the tip rantorcha, I will start taking a protein shake in the morning and at lunch in addition to my post workout shake.

 

[tank316]

TAIFUN,

I've used PRRS with tremendous results for the past 4 or 5 years. And, Eric Broser (the developer of PRRS) trains me for my contests. So, if you need any help or have any questions, feel free to ask me. I'd be happy to help!

Also, if you are open to feedback, let me know and I'll throw in a couple of things I've noticed in your entries.

Anyway, things are looking good! Keep up the hard work and you won't be disappointed.

TAIFUN...Same here, holla if ya have any questions, been doing prrs 8 yrs now!!:cheers:

 

[TAIFUN]

Workout:

Rest Day.


Diet:

Breakfast: oatmeal + whey shake
lunch: chinese teriyaki chicken + rice + whey shake
dinner: didn't feel very well (probably the chinese food) so I just had a whey shake

tank316: Thanks a lot man. Will do.

 

[TAIFUN]

10/15/09

Moved into dorms, very busy day, didn't work out.

 

[TAIFUN]

10/16/09

Was going to do back/tri today, on my very first rep of skull crushers I think I pulled something in my right tri... can't do anything with it or it hurts really bad.

Going to take a few rest days.

 

[TAIFUN]

10/17/09

Rest day.

 

[rantorcha]

10/16/09

Was going to do back/tri today, on my very first rep of skull crushers I think I pulled something in my right tri... can't do anything with it or it hurts really bad.

Going to take a few rest days.

Smart move my friend.

 

[TAIFUN]

10/18/09

Rest Day

 

[TAIFUN]

10/19/09

Rest Day

10/20/09

Rest Day

10/21/09

Rest Day

 

[rantorcha]

So, I guess you decided not to give it a try yesterday, huh? lol

Hang in there, T.

 

[TAIFUN]

So, I guess you decided not to give it a try yesterday, huh? lol

Hang in there, T.

Nah, arm still felt kind of weird so I just decided to wait a bit more. Going to the gym to start week 3 in a bit, arm is feeling better. I think this will fit my class schedule better as well. Got late classes on Monday and I'll also have Friday off.



10/22/09

Rest Day


10/23/09

Rest Day

 

[TAIFUN]

10/24/09

Saturday (Chest, Bi, Forearm)

Superset - 2x8-10
Incline Fly 35s
DB Flat Bench 40s

Superset - 2x8-10
BB Incline Bench 100lbs
Cable Crossovers 45kgs

Dropset - 1x8-10,6-8
BB Flat Bench 100lbs,90lbs

Superset - 2x8-10
DB Incline Curl 30s
BB Preacher Curl 60lbs

Superset - 2x8-10
Overhead Cable Curl 17.5kgs each
BB Curl 50lbs

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


Man ... crazy workout, SHOCK week is definitely the hardest for me so far... by the time I was done I could barely curl 25lbs hah...

Hey rantorcha or tank, can either of you tell me if you think this workout I did today needs some changing up? Right now the supersets work the same muscle groups, aren't they supposed to work 2 different groups? Like I would do incline press and then curls, rather than doing incline press then cable crossovers? Or is this how it's supposed to be? I did the list straight down.

 

[rantorcha]

That's probably the smart thing to do. Good with your workout. Hope it went well

 

[rantorcha]

10/24/09

Saturday (Chest, Bi, Forearm)

Superset - 2x8-10
Incline Fly 35s
DB Flat Bench 40s

Superset - 2x8-10
BB Incline Bench 100lbs
Cable Crossovers 45kgs

Dropset - 1x8-10,6-8
BB Flat Bench 100lbs,90lbs

Superset - 2x8-10
DB Incline Curl 30s
BB Preacher Curl 60lbs

Superset - 2x8-10
Overhead Cable Curl 17.5kgs each
BB Curl 50lbs

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


Man ... crazy workout, SHOCK week is definitely the hardest for me so far... by the time I was done I could barely curl 25lbs hah...

Hey rantorcha or tank, can either of you tell me if you think this workout I did today needs some changing up? Right now the supersets work the same muscle groups, aren't they supposed to work 2 different groups? Like I would do incline press and then curls, rather than doing incline press then cable crossovers? Or is this how it's supposed to be? I did the list straight down.

No, the way it's listed is how it should go normally...one bodypart at a time. The theory is to seriously thrash one bodypart before moving on to the next bodypart. That said, there are a couple of bodyparts that are relatively similar that I would do (and have done) that for - quads and hams; bis and tris. However, I would save that option until you get a tad more PRRS experience. Trust the basic prinicples first and after a while experiment like crazy! lol

 

[TAIFUN]

No, the way it's listed is how it should go normally...one bodypart at a time. The theory is to seriously thrash one bodypart before moving on to the next bodypart. That said, there are a couple of bodyparts that are relatively similar that I would do (and have done) that for - quads and hams; bis and tris. However, I would save that option until you get a tad more PRRS experience. Trust the basic prinicples first and after a while experiment like crazy! lol

Ah ok.. well it definitely worked, was dealing with muscle failure towards the end of the workout hah. Thanks

Also, didn't have any problem with my arm today, so hopefully I will be able to do triceps fine this week.

 

[TAIFUN]

Sunday (Quads, Hams, Calves)

Superset - 2x8-10
Leg Extensions 170lbs
Squats 110lbs

Superset - 2x8-10
Leg Extensions 170lbs
Split Squats 110lbs

Dropset - 1x8-10,6-8,4-6
BB Lunges 90,80,70

Superset - 2x8-10
Leg Curl 170lbs
SLDL 85lbs

Superset - 2x8-10
Leg Curl 160lbs
Pull Through 70lbs

Dropset - 1x8-10,6-8,4-6
Unilateral Leg Curl (didnt do, was starting to get a pain in my leg, didnt want to get hurt)

Superset - 2x8-10
Standing Box Calf Press 160lbs
Standing Floor Calf Raise 160lbs

Dropset - 1x10-12,8-10
Unilateral Calf Raise 160,160,130

Ab Ripper X

 

[TAIFUN]

Tuesday (Back, Tri)

Superset - 2x8-10
Stiff Arm Pull-downs 50kg
BB WG Bent-over Row 90lbs

Superset - 2x8-10
Rack Deadlift 160lbs
Parallel Grip Cable Row 110lbs

Superset - 2x8-10
T-bar Row 80lbs
Overhand Grip Pull-downs 110lbs

Dropset - 1x8-10,6-8,4-6
Seated CG Cable Row 90, 70, 50lbs

Superset - 2x8-10
V-bar Push-downs 55kg
Weighted Dips bodyweight

Superset - 2x8-10
Skull Crushers 50lbs
Underhand Grip Push-downs 50kgs

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




Breakfast: 2 boiled eggs, protein shake
Lunch: 2 boiled eggs, protein shake
postworkout: 2 protein shakes
Dinner: bowl of cottage cheese, protein shake

 

[TAIFUN]

Wednesday (Shoulders, Traps, Core)

Superset - 2x8-10
Military 90lbs
Seated Bent Lateral Raise 20s

Superset - 2x8-10
BB WG Upright Row 80lbs
Cable Side Lateral Raise 15lbs

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

Superset - 2x8-10
Crunch Machine 110lbs
Twist Machine --

Dropset - 1x10-12,8-10
Crunch Machine 110lbs, 100lbs

Dropset - 1x14-16,10-14
Twist Machine --

Ab Ripper X

 

[rantorcha]

Great-looking week, T! Way to stay after it.

 

[TAIFUN]

Thursday

Rest Day




Friday

Rest day

 

[TAIFUN]

Saturday (Chest, Bi, Forearm)
BB Bench - 3x4-6 140lbs
BB Incline Bench - 3x4-6 120lbs
BB Decline Bench - 3x4-6 150lbs
DB Flat Fly - 2x4-6 30s
BB Curl - 2x4-6 70lbs
BB Preacher Curl - 2x4-6 80lbs (on machine)
DB. Alt. Curl - 2x4-6 30s
DB Concentration Curl - 2x4-6 30lbs


20mins Cycling machine
20mins Elliptical



DIET

Breakfast: PB n J on whole wheat english muffin
postworkout: 2 whey shakes
lunch: PB and cottage cheese
Dinner: cottage cheese, whey shake

 

[TAIFUN]

Sunday

Rest Day



DIET

breakfast: PB n J on whole wheat english muffin + whey shake
lunch: shrimp and rice from a thai place
dinner: cottage cheese, whey shake, spoonful PB




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

 

[TAIFUN]

Tuesday (Quads, Hams, Calves)
Squats - 3x4-6 180lbs
Split Squat - 3x4-6 160lbs
Leg Ext. -3x4-6 180lbs
Leg Curl - 3x4-6 170lbs
SLDL - 3x4-6 90lbs
Calf Raise - 3x4-6 110lbs
Ab Ripper X


CARDIO:
20 mins cycling machine


DIET:
Breakfast: 2 hard boiled eggs, whey shake
Lunch: pb n j on whole wheat english muffin + 1 hard boiled egg + whey shake
Postworkout: Whey shake
Dinner: bowl of cottage cheese + PB + muscle milk

 

[mattikus]

T, log is great by the way, good work.

I like to throw a couple sets of pushups at the end of chest workout. As many as I can do before I drop from exhaustion.

 

[TAIFUN]

Tuesday (Back, Tri)
Deadlift - 3x4-6 135lbs
Weighted WG Pull-ups - 3x4-6 25lbs
BB Underhand Grip Bent Row - 3x4-6 115lbs
Cable CG Row - 2x4-6 120lbs
Overhand Lat Pulldowns -3x4-6 120lbs ( crappy machine rather than cable at this gym)
Skull Crushers 2x4-6 60lbs
DB Overhead Ext. 2x4-6 50lbs
Dips 3x4-6 bodyweight
CG Bench 95lbs
Cable Pushdown - Rope 3x4-6 50kg
Cable Pushdown - V-Bar 3x4-6 60kg




DIET:
Breakfast: 2 hard boiled eggs, whey shake
Lunch: cottage cheese, whey shake
dinner: 2 fat free hot dogs, whey shake



Alright thanks Matt, I'll try that.

Gotta look into chest pains during dips.... Whenever I do dips I get these crazy sharp pains in my sternum, feelings like its gonna crack... don't know if thats normal or what...

 

[TAIFUN]

Rest Day

DIET:

Breakfast: pb n j on whole wheat eng muffin
Snack: cliff bar, whey shake
Lunch: Chicken breast and cliff bar
Dinner: chicken breast, whey shake, cottage cheese


My school is making me buy a meal plan now that I live on campus so hopefully they have some healthy options.

 

[TAIFUN]

Thursday (Shoulders, Traps, Core)
Military Press - 3x4-6 40s
BB WG Upright Row - 2x4-6 65lbs
Bent Lateral Raise - 2x4-6 17.5lbs
BB Shrug - 3x4-6 135lbs
Mason Twist - 3x25 10lbs
Side bends - 3x 10 35lbs
Ab Ripper X

15 mins elliptical



DIET:
Breakfast: pb n j on english muffin
Lunch: beef burrito + whey shake
Dinner: chicken breast + whey shake

 

[TAIFUN]

Friday

Rest Day

Saturday

Rest day (shoulder was still hurting)

 

[TAIFUN]

Saturday (Chest, Bi, Forearm)
BB Bench -3x10-12 115lbs
BB Incline Bench - 3x10-12 95lbs
BB Decline Bench - 3x10-12 105lbs
SA Cable Crossovers - 3x13-15 60lbs
DB Incline Curl - 2x7-9 30s
Cable Curl - 2x10-12 50lbs
DB Concentration Curl - 2x13-15 25lbs
BB Wrist Curl - 2x10-12 12.5s
BB Reverse Wrist Curl - 2x13-15 7.5s

15 mins elliptical
15 mins cycling


DIET:
breakfast: biscuits and gravy
Lunch: chicken pasta + spinach salad w/ chicken
postworkout: whey shake
dinner: chicken breast + whey shake

Started Anabolic Pump and Recreate today... will finish off my PowerFULL tomorrow, then I'll be off that for a month...

I don't know if was one of the new supplements I took today but my arms felt awesome during my workout... could barely pinch my skin... felt like they were going to burst open.

 

[TAIFUN]

Day 2 REPRANGE (Quads, Hams, Calves)
Hack Squat - 3x7-9 155lbs
Leg Extensions - 3x10-12 160lbs
BB Lunges - 2x13-15 95 lbs
Leg Curl - 2x7-9 110lbs
SLDL - 3x10-12 110lbs
Calf Raise 3x50 135lbs

5 mins elliptical

DIET:
Breakfast: pb n j on whole wheat eng muffin with a hard boiled egg
Lunch: Chick fil a chicken sandwich + whey shake
postworkout: whey shake
dinner: cottage cheese

 

[tank316]

Just checking in, looks good in here.
MIA for awhile, hope all is well!

 

[TAIFUN]

11/10
Rest Day

DIET:
breakfast: pbnj on english muffin
lunch: clif bar and protein shake
dinner: 2 chick fil a sandwiches


Hey tank... ya everything is pretty good.. shoulder has been hurting a little bit but nothing to stop me from working out...

I get off Accutane in about a month so that will be awesome... no more aches and I will be able to run again

 

[tank316]

11/10
Rest Day

DIET:
breakfast: pbnj on english muffin
lunch: clif bar and protein shake
dinner: 2 chick fil a sandwiches


Hey tank... ya everything is pretty good.. shoulder has been hurting a little bit but nothing to stop me from working out...

I get off Accutane in about a month so that will be awesome... no more aches and I will be able to run again

Glad to hear the good news!!:cheers:

 

[TAIFUN]

Day 3 REPRANGE (Back, Tri)
Deadlifts - 3x7-9 135lbs
Good Mornings - 2x10-12 40lbs
T-bar Row - 3x7-9 80lbs
Underhand Grip Pull-down - 3x10-12 110lbs
Overhand Grip Pull-down - 3x10-12 110lbs
Bent BB Row - 3x13-15 90lbs
Skull Crushers - 3x7-9 60lbs
Cable Pushdown - 2x10-12 45kg
DB Kick-backs - 2x13-15 30s


30 mins row machine
10 mins cycling machine
10 mins elliptical
DIET:
breakfast: spaghetti with chicken, grilled chicken sandwich
lunch: tuna on whole wheat
postworkout: whey shake
dinner: 2 chick fil a sandwiches w/ whey shake

 

[TAIFUN]

Day 4 REPRANGE (Shoulders, Traps, Core)
DB Seated Press - 3x7-9 40s
Side Laterals - 2x10-12 12.5s
Bent Laterals - 2x13-15 20s
BB Behind-back Shrugs - 3x10-12 105lbs
Oblique leans 3x20 35lbs
Flutterkicks 3x50 3count


DIET:
Breakfast: eggs, biscuit + gravy, pancake
Lunch: Tuna on whole wheat
Dinner: chick fil a sandwich + whey shake

 

[TAIFUN]

11/13/09
REST DAY


11/14/09
Day 1 SHOCK (Chest, Bi, Forearm)

Superset - 2x8-10
Incline Fly 30s
DB Flat Bench 40s

Superset - 2x8-10
BB Incline Bench 90lbs
Cable Crossovers 40kg

Dropset - 1x8-10,6-8
BB Flat Bench 110lbs.. 90lbs

Superset - 2x8-10
DB Incline Curl 30lbs
BB Preacher Curl 70lbs

Superset - 2x8-10
Overhead Cable Curl 20kgs each
BB Curl 60lbs

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


DIET:
Breakfast - --
Lunch - 2 pieces grilled chicken
postworkout - whey shake
dinner - pb n j on whole wheat english muffin




I've got a question, I haven't noticed very much gain in weights used... I'm still using the same weights as I was during my first 3 weeks.. About how long does it take the average person to say, increase their DB curl by 5 lbs?