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  1. TAIFUNS LOG

    Been doing a lot of running lately with just maintenance workouts Still can't curl Will probably start up PRRS again soon with the following split: Day 1: Chest / forearms / core Day 2: Legs / core Day 3: Back / Tris Day 4: Shoulders / core

  2. TAIFUNS LOG

    14 Mile run 1:47:42

  3. TAIFUNS LOG

    3/11/10 Day 1 POWER (Chest, Tri, Forearm) BB Bench - 3x4-6 155lbs DB Flat Press - 3x4-6 60lbs DB Incline Press - 3x4-6 55lbs DB one arm press - 3x4-6 55lbs DB One arm incline press -3x4-6 50lbs 4x25 push ups V bar pulldown 3x4-6 57.5kg Rope Pulldown 3x4-6 32.5 Single arm pulldown 3x4-6 22.5kg

  4. TAIFUNS LOG

    3/9 4 mile run 29:20 (to gate) Weighted pull ups 5 x 6 25lbs

  5. TAIFUNS LOG

    POWER Day 1 POWER (Chest, Tri, Forearm) BB Bench - 3x4-6 155lbs BB Incline Bench - 3x4-6 130lbs DB one arm press - 3x4-6 50lbs 4x25 push ups V bar pulldown 3x4-6 57.5kg Rope Pulldown 3x4-6 27.5kg Single arm pulldown 3x4-6 22.5kg 7 mile run: 52:48

  6. TAIFUNS LOG

    Hey guys... my arms aren't hurting anymore so I'm going to go do chest today. Probably not going to do curls yet but I'll do some pull ups for my biceps.

  7. TAIFUNS LOG

    2/24 Day 3 POWER (Back, Tri) Deadlift - 3x4-6 155lbs Pull-ups - 3x10 bodyweight BB Underhand Grip Bent Row - 3x4-6 115lbs Cable CG Row - 3x4-6 110lbs Overhead cable extensions 3x4-6 50kg Dips 3x10 Cable Pushdown - Rope 3x4-6 35kg Cable Pushdown - V-Bar 3x4-6 50kg 10min elliptical Had an...

  8. TAIFUNS LOG

    No leg workout this week probably... ugh. Hurt my hamstring at rugby practice.... rugby doesn't seem like such a good idea considering I'm training to go SEAL... Don't want to get injured...

  9. TAIFUNS LOG

    2/22/2010 POWER Day 1 POWER (Chest, Bi, Forearm) BB Bench - 3x4-6 165lbs BB Incline Bench - 3x4-6 140lbs DB one arm press - 3x4-6 50lbs DB on arm incline press - 3x4-6 45lbs DB pullover - 3x4-6 55lbs Cable Crossovers 3x8 25kg each 3x20 push ups BB Curl - 3x4-6 90lbs DB. Alt. Curl - 3x4-6...

  10. TAIFUNS LOG

    Day 4 SHOCK (Shoulders, Traps, Core) Superset - 2x8-10 Seated DB press 45s DB Side Raise 20lbs Superset - 2x8-10 BB WG Upright Row 85lbs Military BB - 45lbs x20 Dropset - 1x10-12,8-10 3x (Shrugs (45lbs) 1 arm at a time 10 rep - 8 - 6 - 4 -2) 4 rounds of: Oblique leans 40lbs...

  11. TAIFUNS LOG

    Day 3 SHOCK (Back, Tri) Superset - 2x8-10 Stiff Arm Pull-downs 45kg BB WG Bent-over Row 115lbs Superset - 2x8-10 Rack Deadlift 135lbs Parallel Grip Cable Row 100lbs Superset - 2x8-10 Pull ups Dropset - 1x8-10,6-8,4-6 Pull ups Superset - 2x8-10 V-bar Push-downs 45kg overhead onearm DB...

  12. TAIFUNS LOG

    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...

  13. Rantorcha's AAEFX Training Journal - Road to...

    Thanks.. Ya I'll probably try and get more reps in on my rep range day to hopefully help me achieve a more cut look.. Thanks

  14. TAIFUNS LOG

    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...

  15. TAIFUNS LOG

    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...

  16. TAIFUNS LOG

    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...

  17. TAIFUNS LOG

    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...

  18. TAIFUNS LOG

    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...

  19. Rantorcha's AAEFX Training Journal - Road to...

    Ah I didn't know you had a log on here.. I've got a question... on your rep range days, how many reps do you do? Right now I do 10-12 reps but I was thinking about doing 15-20 to try and get more muscle tone. Do you think this would work? Thanks

  20. TAIFUNS LOG

    40 min bike 1 mile run
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