THE ABOMINATION LOG SPONSORED BY INTERNATIONAL UNDERGROUND

[aznfreak]

This log will state my diet and workout. Right now I'm still on my bulking workout which utilizes my version of dorian yate's style workouts.

My version of dorian yate's: I would pick a compound exercise and do it for normal sets and reps volume then after that exercise I do every exercise for 1 working set in the range of 12 to 16 reps with maximal weight. As you can see below, the numbers go pass 16. The reason for that would be because there isn't enough weight or I can't put more weight on the machine. I do this style while bulking to maximize variation for growth of every part of the muscle then I go to a body part twice a week when I start cutting.

[size=+2]LEG WORKOUT[/size]

squat(ass to ankle) = 565 x 8, 565 x 8, 565 x 8

leg press = 1260 x 30

leg extension = 290 x 14

lying leg curl = 210 x 14

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 = 270 x 30

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

 

[aznfreak]

Today was a bad day since I did legs with 565(3x8), the heaviest I've ever done for reps, my nervous system was tapped like never before. I didn't walk so straight the next day and my back was extremely tight. I attempted 545 on the bench but froze 3 inches before lockout and then my back cramped so I had to give it up. I'll get it next week, hopefully.

[size=+2]CHEST WORKOUT[/size]​

bench press = 405 x 4, 455 x 3, 475 x 2, 545 x 1 (missed lockout)

incline press = 335 x 14

lower stickin point (using smith bench, 4 inch above chest) = 455 x 3

upper stickin point (using smith bench, 10 inch above chest) = 495 x 4

incline cable flyes = 120 x 15

bent-forward cable crossovers= 80 x 16

standing cable crossover = 140 x 16

decline cable flyes = 100 x 14

upright rows = 225 x 8, 225 x 8, 225 x 8

barbell shrugs = 585 x 32

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

 

[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 = 80 x 15 per arm

standing hammer curl (both arms) = 100 x 16

bicep curl over top of incline bench =65 x 15

hammer curl over top of incline bench = 60 x 12

single superannuated cable curl= 80 x 16

standing cable bi to side of head = 100 x 16

abs

seated calves(toes in, toes out, toes straight) = 4 sets of 225 x 10 per position

standing calf raises = 445 x 70

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

 

[DIEZEL666]

Nice log. Why don't you post an example of a days eating instead of just the macros.

 

[Big Dave Smith]

I'd like to see videos of some of these lifts. 335 curls?

 

[aznfreak]

Nice log. Why don't you post an example of a days eating instead of just the macros.

Thanks, I have a post in the member photo section that goes through what I eat for the day. Every meal is the same but I'll put it up again in this thread tonight after doing back.

 

[kscowboy]

WOW>>>Hammer curling 100lb dumb bells?

 

[aznfreak]

I'd like to see videos of some of these lifts. 335 curls?

here's a video of most of my lifts from last time I bulked, stronger now...this video is a promotional clip put together of me working out for a whole entire week

ABOMINATION WORKOUT

 

[aznfreak]

taking advice from a bunch of you guys, drop my weight down for bent-overs to really concentrate on the pull for my back. I'm doing these with strict form with no use of momentum, pausing a sec in between each rep

[size=+2]BACK WORKOUT[/size]​

bent-over rows (overhand grip) = 315 x 8, 315 x 8

bent-over rows (underhand grip) = 315 x 8, 315 x 8

pull-ups = body weight x 17

chin-ups =body weight x 18

v-bar chins = body weight x 18

seated wide pull= 385 x 14

seated close grip pull = 385 x 14

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 = 140 x 18

close grip straight-arm pulldown = 140 x 18

single-arm pull in smith machine = 225 x 14
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 8
note: grip failed not back, calluses caused hand to fail...last week did 8 plates + 25lbs plate x 18

rack pulls (partial deadlifts) = 585 x 16

bent-arm pullovers with barbell = 120 x 14...HARD

[size=+2]DIET[/size]​

MACRO % = 35/50/15

CALORIE = 6,400

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

 

[aznfreak]

example of a day of eating for me:

4 slices of wheat bread, 5 oz of chicken, 5.33 oz of ground beef, 2.5 oz of tuna and 1 scoop of protein.

I eat this exact combo 7 times a day and the 1 meal, I consumed a shake after workout.

I don't like variations because I eat every 2 hrs so becomes a pain to cook different meals. I go for fast and simple to get my cals in.

 

[SmallTownIron]

example of a day of eating for me:

4 slices of wheat bread, 5 oz of chicken, 5.33 oz of ground beef, 2.5 oz of tuna and 1 scoop of protein.

I eat this exact combo 7 times a day and the 1 meal, I consumed a shake after workout.

I don't like variations because I eat every 2 hrs so becomes a pain to cook different meals. I go for fast and simple to get my cals in.

but VERY effective.

 

[Dancho]

Hey,


your ratio 35/50/15 is this pro/carb/fat or carb/pro/fat?

 

[SmallTownIron]

Hey,


your ratio 35/50/15 is this pro/carb/fat or carb/pro/fat?

I think that question can be figured out from what he just said about his diet....it is carb/pro/fat

 

[aznfreak]

I think that question can be figured out from what he just said about his diet....it is carb/pro/fat

correct, from my experience isn't it universal that it's always carb/pro/fat....

 

[aznfreak]

sorry guys, I had to put up friday's workout today because I work and workout at the gym all day then have to do security at a bar right after on thursday, fri, and sat. I have to work till 4am so sometimes I'll get home and just pass out.

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

FRIDAY, 01/15/10

smith shoulder press (top of head) = 415 x8, 425 x 8, 425 x 8

decline close-grip bench = 435 x 8, 445 x 8, 445 X 8

dips = body weight + 135lbs x 27

v-bar pressdown =195 x 18

v-bar chins = body weight 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 13

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 = 50 x 18

alternating dumbbell underhand front raises = 80 x 13 per

alternating dumbbell front raises = 80 x 13

standing dumbbell steeple raises = 60 x 20

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 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]

[size=+2]LEG WORKOUT[/size]​

MONDAY 01/18/10

squat(ass to ankle) = 570 x 8, 570 x 8, 570 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 40

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]

Your volume is crazy. But its working for you!

 

[aznfreak]

Okay guys, I hit a snag today. I was trying for my max again, I hit 405 for 5 just fine, 455 for 3 but felt a twinge in the right pec (coming from the outside of pec going 2 inches inward). I didn't think anything of it because I've never had a pec pull before and just stretched it for a minute than resume. When I bench 475, I felt the twinge even worse going into the second rep so I had my spotter picked it off right away. I continued doing my other exercises without pain just tightness. I was going to record it, guess I see if I can do it next week. Gotta ice it again now.

TUESDAY 01/19/10

[size=+2]CHEST WORKOUT[/size]​

bench press = 405 x 5, 455 x 3, 475 x 2 (missed second rep due to pec sprain), 545 (couldn't attempt because of pec problem)

incline press = 345 x 11

lower stickin point (using smith bench, 4 inch above chest) = did not do

upper stickin point (using smith bench, 10 inch above chest) = did not do

incline cable flyes = 120 x 16

bent-forward cable crossovers= 80 x 16

standing cable crossover = 140 x 18

decline cable flyes = 100 x 16

upright rows = 225 x 8, 275 x 8,

barbell shrugs = 585 x 16, 585 x 16

dumbbell shrugs = 100 x 20, 100 x 20 (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

 

[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 = 85 x 16 per arm

standing hammer curl (both arms) = 100 x 18

bicep curl over top of incline bench =65 x 15

hammer curl over top of incline bench = 60 x 12

single superannuated cable curl= 85 x 14

standing cable bi to side of head = 100 x 18

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

 

[aznfreak]

right pec is still sore so gotta see as the weekend progresses if I can max on my bench on Tuesday

Thursday, 01/21/10

[size=+2]BACK WORKOUT[/size]​

bent-over rows (overhand grip) = 315 x 8, 315 x 8

bent-over rows (underhand grip) = 315 x 8, 315 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 15

seated close grip pull = 385 x 15

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 = 140 x 18

close grip straight-arm pulldown = 140 x 18

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 16

rack pulls (partial deadlifts) = 635 x 13

bent-arm pullovers with barbell = 120 x 16

[size=+2]DIET[/size]​

MACRO % = 35/50/15

CALORIE = 6,400

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