THE ABOMINATION LOG SPONSORED BY INTERNATIONAL UNDERGROUND

[LATS]

BRUTHA.. not dissing ya.. but you are a bodybuilder.. there is absolutely no reason to max out.. you are coming close to blowing the pec.. you have strained it before.. time to stop.. get stronger for reps.. not singles..

 

[aznfreak]

BRUTHA.. not dissing ya.. but you are a bodybuilder.. there is absolutely no reason to max out.. you are coming close to blowing the pec.. you have strained it before.. time to stop.. get stronger for reps.. not singles..

okay, I'll explain my mental state when it comes to maxing on bench...true, I am a bodybuilder but I also love to be a strength animal, after all I started off powerlifting...I want to be big and be able to represent my weight correctly with my strength. I've never had my pec strained before, this was the first time because let's just say something move from my shoulders down to my triceps and caused my right tricep to blow up and not be able to push so my chest had took over more than usual. I've actually never had a pec problem, shoulder yes but not pec. I stopped immediately when I felt I was doing damage and it's healing just fine, I warmed up with at least 6 sets before I even max out. I never go for high reps because I believe benching is the only exercise that is an oxymoron because to keep your rotator cuffs safe you should never have your arms below 90 degree yet we have to do it on bench. I've ruined both my shoulders because of doing high reps in the past. I've notice that if I do less reps I do less damage to my shoulders, that's just me. I've been shoulder problem free since I switched to low reps (6 or below). I think I'm just different from most people because my workout partner says he always gets sore in the chest from doing bench yet I never get sore from doing bench, only in the shoulders. I feel I get more work done to my chest when I'm doing exercises like flyes, crossover, etc...I hope you understand why I do what I do, no disrespect to you and your method

p.s. The highest I've bench was 545, I wanted 565 by the end of this bulk...I want to know what I'm capable of.

 

[aznfreak]

[size=+2]TRICEPS AND SHOULDERS WORKOUT[/size]​

FRIDAY, 01/22/10

smith shoulder press (top of head) = 425 x8, 425 x 8, 425 x 8

decline close-grip bench = 445 x 8, 445 x 8, 445 X 8

dips = body weight + 135lbs x 27

v-bar pressdown =195 x 18

one-arm reverse grip cable pressdown= 140 x 16 per

one-arm forward grip cable pressdown = 155 x 16 per

standing behind neck rope extension = 70 x 14

bent-over cable tri extension (using seated pull machine) = 55 x 16

bent-over cable laterals = 80 x 16

standing cross cable (from front of face to side, using no attachments just the ball = 90 x 13

standing cross cable laterals = 55 x 14

alternating dumbbell underhand front raises = 80 x 14 per

alternating dumbbell front raises = 80 x 14

standing dumbbell steeple raises = 65 x 12

Incline bench side raises = 65 x 14
note: set incline bench to a high incline then lay on it and have one arm hook over top of the bench and the other arm doing the raises

seated side raises = 75 x 16

standing single arm cross cable laterals = 45 x 16
note: I raise having the cable behind me not in front of me

abs

leg press calf extensions(toes in, toes out, foot straight) = 855 x 10 per position

standing calf raises = 445 x 75

seated calf raises = 6 plates x 30

[size=+2]DIET[/size]​

MACRO % = 35/50/15

CALORIE = 6,400

SUPPLEMENTS = International Underground Whey Isolate, International Underground NO2, ON ZMA

 

[aznfreak]

[size=+2]LEG WORKOUT[/size]​

squat(ass to ankle) = 575 x 8, 575 x 8, 575 x 8

leg press = 1260 x 35

leg extension = 290 x 14

lying leg curl = 210 x 16

seated leg curl = 210 x 16

standing calf raises (toes in, toes out, and toes straight)= 4 sets of 445 x 10 per position

seated calf raises = 6 plates x 50

leg press calf ext = 855 x 60

abs

[size=+2]DIET[/size]​

MACRO % = 35/50/15

CALORIE = 6,400

SUPPLEMENTS = International Underground Whey Isolate, International Underground NO2, ON ZMA

 

[SmallTownIron]

Bro, you have very impressive lifts. How is it going? Diet/Training?

 

[njpooldude]

At the end of the video you posted it says you did Ez curl bar 632lbs for 32 reps?!

 

[BigChef]

[size=+2]LEG WORKOUT[/size]​

squat(ass to ankle) = 575 x 8, 575 x 8, 575 x 8

leg press = 1260 x 35

leg extension = 290 x 14

lying leg curl = 210 x 16

seated leg curl = 210 x 16

standing calf raises (toes in, toes out, and toes straight)= 4 sets of 445 x 10 per position

seated calf raises = 6 plates x 50

leg press calf ext = 855 x 60

abs

[size=+2]DIET[/size]​

MACRO % = 35/50/15

CALORIE = 6,400

SUPPLEMENTS = International Underground Whey Isolate, International Underground NO2, ON ZMA

Holy shit!! I bet that workout fried your legs lol

 

[aznfreak]

since I strained my chest last week, this week I will be doing a pyramid.

[size=+2]CHEST WORKOUT[/size]​

bench press = 405 x 5, 455 x 3, 475 x 2, 475 x 2, 455 x 3, 405 x 5

incline press = 365 x 10

lower stickin point (using smith bench, 4 inch above chest) = 455 x 4

upper stickin point (using smith bench, 10 inch above chest) = 535 x 3

incline cable flyes = 120 x 16

bent-forward cable crossovers= 85 x 16

standing cable crossover = 150 x 12

decline cable flyes = 100 x 12

upright rows = 225 x 8, 225 x 8

barbell shrugs = 585 x 35

dumbbell shrugs = 100 x 70 (gym doesn't have more than 100lbs, sucks)

[size=+2]DIET[/size]​

MACRO % = 35/50/15

CALORIE = 6,400

SUPPLEMENTS = International Underground Whey Isolate, International Underground NO2, ON ZMA

 

[Dancho]

you just write abs. i was wondering how do you train your abs?

 

[aznfreak]

you just write abs. i was wondering how do you train your abs?

it's very specific with how I do it so I chose not to put it up because people barely get it when I'm there show them how to do it.

 

[tsimehc75]

BRUTHA.. not dissing ya.. but you are a bodybuilder.. there is absolutely no reason to max out.. you are coming close to blowing the pec.. you have strained it before.. time to stop.. get stronger for reps.. not singles..

i agree with this 100% bro.. i mean your strong as hell,but you start to sacrafice form on those big lifts and not getting good contractions..i totally understand your wanting to do your max lift..but bro,you wont being doing ANYTHING once you really twinge something good..you blow your pec or worse and it will lag you for life..be safe

 

[aznfreak]

[size=+2]BICEP WORKOUT[/size]​

ez bar curl (inside and outside grip, 2 sets per) = 335 x 8, 335 x 8, 335 x 8, 335 x 8

standing alternating bicep curl = 90 x 13 per arm

standing hammer curl (both arms) = 100 x 22

bicep curl over top of incline bench =65 x 15

hammer curl over top of incline bench = 60 x 12

single superannuated cable curl= 90 x 12

standing cable bi to side of head = 110 x 12

abs

seated calves(toes in, toes out, toes straight) = 4 sets of 6plates x 10 per position

standing calf raises = 445 x 75

leg press calf ext = 1100 x 35

[size=+2]DIET[/size]​

MACRO % = 35/50/15

CALORIE = 6,400

SUPPLEMENTS = International Underground Whey Isolate, International Underground NO2, ON ZMA

 

[njpooldude]

BICEP WORKOUT

ez bar curl (inside and outside grip, 2 sets per) = 335 x 8, 335 x 8, 335 x 8, 335 x 8


can you video tape your next Bi workout?
Thats crazy!

 

[Wolfpack]

BICEP WORKOUT

ez bar curl (inside and outside grip, 2 sets per) = 335 x 8, 335 x 8, 335 x 8, 335 x 8


can you video tape your next Bi workout?
Thats crazy!

X2 and hopefully not reps like the ones in that video.

 

[SmallTownIron]

He keeps the training insane!

 

[aznfreak]

He keeps the training insane!

Thanks for the compliment brah...

 

[aznfreak]

[size=+2]BACK WORKOUT[/size]​

01/28/10

bent-over rows (overhand grip) = 335 x 8, 335 x 8

bent-over rows (underhand grip) = 335 x 8, 335 x 8

pull-ups = body weight x 20

chin-ups =body weight x 20

v-bar chins = body weight x 20

seated wide pull= 385 x 16

seated close grip pull = 385 x 16

wide grip pulldown = 295 x 16 (super controlled with strict form)

close grip chin pulldown = 295 x 16 (super controlled with strict form)

medium-grip pulldown = 295 x 16 (super controlled with strict form)

wide grip straight-arm pulldown = 150 x 16

close grip straight-arm pulldown = 150 x 16

single-arm pull in smith machine = 225 x 16
note: gym only goes up to 100lbs dumbbell so I had to use smith machine and simulate a dumbbell pull.

t-bar rows = 9 plates x 18

rack pulls (partial deadlifts) = 635 x 12

bent-arm pullovers with barbell = 120 x 18

[size=+2]DIET[/size]​

MACRO % = 35/50/15

CALORIE = 6,400

SUPPLEMENTS = International Underground Whey Isolate, International Underground NO2, ON ZMA

 

[aznfreak]

[size=+2]TRICEPS AND SHOULDERS WORKOUT[/size]​

FRIDAY, 01/29/10

smith shoulder press (top of head) = 425 x8, 435 x 8, 435 x 8

decline close-grip bench = 445 x 8, 445 x 8, 445 X 8

dips = body weight + 135lbs x 28

v-bar pressdown =195 x 18

one-arm reverse grip cable pressdown= 140 x 18 per

one-arm forward grip cable pressdown = 155 x 18 per

standing behind neck rope extension = 70 x 14

bent-over cable tri extension (using seated pull machine) = 60 x 12

bent-over cable laterals = 80 x 18

standing cross cable (from front of face to side, using no attachments just the ball = 90 x 13

standing cross cable laterals = 55 x 17

alternating dumbbell underhand front raises = 80 x 16 per

alternating dumbbell front raises = 80 x 16

standing dumbbell steeple raises = 65 x 18

Incline bench side raises = 65 x 16
note: set incline bench to a high incline then lay on it and have one arm hook over top of the bench and the other arm doing the raises

seated side raises = 75 x 16

standing single arm cross cable laterals = 45 x 16
note: I raise having the cable behind me not in front of me

abs

leg press calf extensions(toes in, toes out, foot straight) = 855 x 10 per position

standing calf raises = 445 x 70

seated calf raises = 6 plates x 30

[size=+2]DIET[/size]​

MACRO % = 35/50/15

CALORIE = 6,400

SUPPLEMENTS = International Underground Whey Isolate, International Underground NO2, ON ZMA

 

[aznfreak]

PICS UPDATE

I'm weighing in at 270lbs, this will be my last week of bulking. I will do another 2 weeks of the dorian style workout then switch to a body part twice a week. I will start my cut next week. My sponsors have asked me to get ready for the Fresno Classics in California on April 17 which will give me 11 weeks from tomorrow to shred up. Here are some pics of my starting point.
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[puritan]

Damn bro, you are huge!

Good luck in that contest