TAIFUNS LOG

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  1. 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.


  2. 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.
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  3. Reserved for progess pics

  4. 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?

  5. 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

  6. 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

  7. 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.

  8. 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.

  9. 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

  10. Rest Day
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  11. 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.

  12. Subbed. Good luck!

  13. 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.

  14. 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...

  15. 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.
  16. Thumbs up


    Quote Originally Posted by rantorcha View Post
    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!!
    Broser Built Athlete www.broserbuilt.com
    PNI REP




  17. 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.

  18. 10/15/09

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

  19. 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.

  20. 10/17/09

    Rest day.

  21. Quote Originally Posted by TAIFUN View Post
    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.

  22. 10/18/09

    Rest Day

  23. 10/19/09

    Rest Day

    10/20/09

    Rest Day

    10/21/09

    Rest Day

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

    Hang in there, T.

  25. Quote Originally Posted by rantorcha View Post
    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

  26. 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.

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

  28. Quote Originally Posted by TAIFUN View Post
    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

  29. Quote Originally Posted by rantorcha View Post
    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.

  30. 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
  

  
 

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