TAIFUNS LOG

1/22/2010

Day 4 REPRANGE (Shoulders, Traps, Core)
DB Seated Press - 3x7-9 35s
Side Laterals - 2x10-12 7.5kg
Bent Laterals - 2x10 25s
BB Behind-back Shrugs - 3x10-12 115lbs
Oblique Leans - 3x10 50lbs
Hanging Leg Raises - 3x15
Leg Raises - 3x15


Before workout:
500 yd swim CSS 9:17
+ 20 min swim
 
Day 1 SHOCK (Chest, Bi, Forearm)

Superset - 2x8-10
Incline Fly 30s
Incline Bench 110lbs
Incline push ups

Superset - 2x8-10
Flat bench 135lbs
Push ups x20

Dropset - 1x8-10,6-8
Cable Crossovers 20kg , 17.5kg

Superset - 2x8-10
DB Incline Curl 30s
BB Preacher Curl 55lbs

Superset - 2x8-10
Overhead Cable Curl 15kg each
BB Curl 60lbs

Dropset - 1x8-10,6-8
Concentration Curl 30lbs, 25lbs
 
Legs have been feeling a bit weird so I changed it up a bit and took it easy

Day 2 SHOCK (Quads, Hams, Calves)

Superset - 2x8-10
Squats 135
bodyweight squats x30

Superset - 2x8-10
Calf Raises 225
Bodyweight calf raises x 30

Superset - 3x10
Leg extensions 140
leg curls 90

DropSet - 8x10,6-8
SLDL - 110, 100

Leg Raises 6 x 15
Hanging Leg raises 3 x 15
Oblique Leans 3x20 45lbs
Ab Ripper X

1mile run
 
1/27/10
Day 3 SHOCK (Back, Tri)

Superset - 2x8-10
Stiff Arm Pull-downs 45kg
BB WG Bent-over Row 95lbs

Superset - 2x8-10
Rack Deadlift 135lbs
Parallel Grip Cable Row 100lbs

Superset - 2x8-10
Chin ups
Pull ups

Dropset - 1x8-10,6-8,4-6
Seated CG Cable Row 100, 90, 90

Superset - 2x8-10
V-bar Push-downs 45kg
Dips

Superset - 2x8-10
Skull Crushers 60lbs
Underhand Grip Push-downs 40kg

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

5 mins bike
 
1/28/10

Day 4 SHOCK (Shoulders, Traps, Core)

Superset - 2x8-10
Military 40s
Seated Bent Lateral Raise 17.5s

Superset - 2x8-10
BB WG Upright Row 85lbs
Cable Side Lateral Raise 7.5kg

Dropset - 1x10-12,8-10
DB Front Raise 20lbs, 17.5lbs


Hanging Leg raises - 3 x 10
Decline Crunches 4x20
Oblique Leans 4x 10 50lbs

Ab Ripper X


1000yd swim CSS
500 yd swim fins
 
1/31/10

Day 1 POWER (Chest, Bi, Forearm)
BB Bench - 3x4-6 155lbs
BB Incline Bench - 3x4-6 140lbs
DB Flat Fly - 2x4-6 45s
DB Flat Press - 2x4-6 50s
BB Curl - 2x4-6 80lbs
BB Preacher Curl - 2x4-6 65lbs
DB. Alt. Curl - 2x4-6 40s
DB Concentration Curl - 2x4-6 35lbs
 
2/2/2010

Day 3 POWER (Back, Tri)
Deadlift - 3x4-6 155lbs
Weighted WG Pull-ups - 3x4-6 35lbs
BB Underhand Grip Bent Row - 3x4-6 105lbs
Cable CG Row - 3x4-6 110lbs
Overhand Lat Pulldowns -3x4-6 140lbs
Skull Crushers 3x4-6 70lbs
DB Overhead Ext. 2x4-6 60lbs
Dips 3x10
Cable Pushdown - Rope 3x4-6 45kg
Cable Pushdown - V-Bar 3x4-6 52.5kg
 
2/3/2010
Day 4 POWER (Shoulders, Traps, Core)
Military Press - 3x4-6 50lbs
BB WG Upright Row - 2x4-6 90lbs
Bent Lateral Raise - 2x4-6 25lbs
DB Shrug pyramid 3x 10 - 8 - 6 - 4 - 2 45lbs
Oblique Leans 3 x 20 45lbs
crunches 3x 25 45lbs

40min bike
 
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 Alternate curls - 3x10 35lbs
DB Wrist Curl -3x10-12 35lbs
DB Reverse Wrist Curl - 3x10-12 20lbs

10 mins bike
10 mins treadmill


Having a hard time doing curls now.. In both of my outer forearms there is a really sharp pain whenever I curl... feels like shin splints in my forearms... need to look that up
 
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 kicks

10mins bike
 
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 55lbs
underhand cable pulldown single - 7.5kg

20 min bike

Did chest again today because my back was feeling weird
 
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 x25 35lbs
Leg raises x25

20 mins bike
 
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 Pullover - 55lbs

Dropset - 1x8-10,6-8
BB Flat Bench 135lbs, 115lbs

Superset - 2x8-10
DB Incline Curl - 35s
DB Alt. Curl - 40s

Superset - 2x8-10
BB Curl
20 pushups

Dropset - 1x8-10,6-8
Overhead Cable curl - 20kg, 17.5kg
20 incline pushups



Substituted in pushups in the curl portion rather than concentration curls and preacher curls... I get an intense pain in my outer forearms when I do curls now, but the pain is much worse when I do preacher curls, so I'm going to stop doing them for a while.
 
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 toes out 200lbs
Calf Press toes in 200lbs

Dropset - 1x10-12,8-10
Unilateral Calf Raise 100, 90


4 rounds of:
Oblique leans x25 40lbs
Decline sit upsx25 40lbs
15 leg raises
10 hanging leg raises

10 minutes elliptical
 
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 extension - 30lbs

Superset - 2x8-10
Rope Pulldown - 35kg
Underhand Grip Push-downs 40kg

500yd Swim with fins
 
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
Decline Sit ups 35lbs
15 Leg raises
10 hanging leg raises


1 mile rucksack run (30lbs)
15 mins elliptical
500yd CSS swim
500yd CSS swim with fins
250yd CSS swim (high intensity)
1 mile rucksack run (30lbs)
 
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 40s
DB Concentration Curl - 2x4-6 35lbs

10 min elliptical
 
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...
 
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 intense ache in my arms after this workout, not a good sore ache but a bad ache.

2/25
elliptical 1hour



Going to stop lifting for 2 weeks and only do bodyweight exercises and a ton of cardio. I'm pretty sure I have stress fractures in my forearms. It used to only hurt when I curled but now it hurts even when I lift up my laptop. Hopefully the pain will go away after a 2 week break.
 
You've had a rough go of it lately, huh? I hope you feel better soon and get back at it better than ever. Stay in touch, T.
 
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.
 
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
 
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
 
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
 
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