THE ABOMINATION LOG SPONSORED BY INTERNATIONAL UNDERGROUND

[SmallTownIron]

That bulk wasnt too long. But you do what your sponsors say!..Good luck

 

[Wolfpack]

You should be competing on the National level with that physique. You need a little more back width, but you are very, very thick and round.

 

[aznfreak]

I was only suppose to do 3 sets of 8 reps with 580 but felt that I wanted to try 585 for the last set to see if I could handle 585 (3x8) next week. Today was also my first day of dieting.

[size=+2]LEG WORKOUT[/size]​

squat = 580 x 8, 580 x 8, 585 x 8

youtube video of me doing last set of 585 for 8

leg press = 1260 x 40

leg extension = 290 x 16

lying leg curl = 210 x 16

seated leg curl = 210 x 18

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

30mins on the treadmill (incline of 11 with mph of 3.5)

[size=+2]DIET[/size]​

total calories: 4,800

3 carb meals with 60 grams of carbs per meal, 2 meal before workout 1 after

4 protein meal consist of 9oz of chicken, 2 can of tuna

1 creatine shake (2 scoops) while working out

1 protein shake (3 scoops) after workout

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

 

[RONJON]

Awesome thread man!

 

[tenny]

dude is that ballys????

your gonna get kicked outta there
nice set

 

[aznfreak]

dude is that ballys????

your gonna get kicked outta there
nice set

haha, yep...I work there so I get away it...

 

[SmallTownIron]

haha, yep...I work there so I get away it...

Ha, good point Freak. By the way, you put up a good race for the Featured Member!

 

[aznfreak]

Ha, good point Freak. By the way, you put up a good race for the Featured Member!

yeah, i dont think so....there's way more respected and knowledgeable members ahead of me...hopefully i get that recognition one day...

 

[njpooldude]

nice squat vid.. looks like you could have gotten 9 or 10

 

[aznfreak]

nice squat vid.. looks like you could have gotten 9 or 10

thanks for saying that but there was no way in hell I would get 9 or 10...that 8th one was hell on earth....I'm actually very ecstatic about being able to get this strong since I herniated 2 disk in my lower back from squatting 2 years ago...

 

[aznfreak]

[size=+2]CHEST WORKOUT[/size]​

bench press = 405 x 5, 455 x 3, 475 x 2, 545 x 1

youtube video of me benching 545

incline press = 365 x 12

lower stickin point (using smith bench, 4 inch above chest) = 475 x 4

upper stickin point (using smith bench, 10 inch above chest) = 515 x 5

incline cable flyes = 130 x 16

bent-forward cable crossovers= 85 x 16

standing cable crossover = 150 x 16

decline cable flyes = 100 x 16

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]​

total calories: 4,800

3 carb meals with 60 grams of carbs per meal, 2 meal before workout 1 after

4 protein meal consist of 9oz of chicken, 2 can of tuna

1 creatine shake (2 scoops) while working out

1 protein shake (3 scoops) after workout

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

 

[pesty4077]

Hey Big guy, when you get close to your show, let me know. I live here in Bakersfield and will come up to see you.

 

[Lenny]

This is an excellent log bro! Keep grinding away, you are doing great, looking huge. A great physique!

 

[xx0noob0xx]

holy crap, arent u over training?

 

[aznfreak]

holy crap, arent u over training?

naw, if you really look at my workout...it's only one working set per exercise except the first workout for that said body part. Back day is a lot but my back is my weakest point right now so I got get it to grow fast.

 

[aznfreak]

[size=+2]BICEP WORKOUT[/size]​

preacher ez bar curl (inside and outside grip, 2 sets per) =175 x 8, 175 x 8, 175 x 8, 175 x 8

standing alternating bicep curl = 90 x 14 per arm

standing hammer curl (both arms) = 100 x 24

bicep curl over top of incline bench =65 x 16

hammer curl over top of incline bench = 60 x 14

single superannuated cable curl= 90 x 13

standing cable bi to side of head = 110 x 14

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

20 mins of cardio on stationary bike (heart rate kept around 120s)

[size=+2]DIET[/size]​

total calories: 4,800

3 carb meals with 60 grams of carbs per meal, 2 meal before workout 1 after

4 protein meal consist of 9oz of chicken, 2 can of tuna

1 creatine shake (2 scoops) while working out

1 protein shake (3 scoops) after workout

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

 

[RONJON]

aznfreak...so do you keep this exact constant diet all year round switching only from the bulking phase to this dieting phase?

 

[aznfreak]

naw, after a show I would slowly get back up to my constant then as I cut I lower it slowly through the weeks...

 

[aznfreak]

[size=+2]BACK WORKOUT[/size]​

02/4/10

bent-over rows (overhand grip) = 345 x 8, 345 x 8

bent-over rows (underhand grip) = 345 x 8, 345 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) = 675 x 8

bent-arm pullovers with barbell = 130 x 14

[size=+2]DIET[/size]​

total calories: 4,800

3 carb meals with 60 grams of carbs per meal, 2 meal before workout 1 after

4 protein meal consist of 9oz of chicken, 2 can of tuna

1 creatine shake (2 scoops) while working out

1 protein shake (3 scoops) after workout

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

 

[aznfreak]

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

FRIDAY, 02/5/10

smith shoulder press (top of head) = 435 x8, 445 x 8, 445 x 8

decline close-grip bench = 455 x 8, 455 x 8, 455 X 8

dips = body weight + 135lbs x 28

v-bar pressdown =195 x 18

one-arm reverse grip cable pressdown= 150 x 16 per

one-arm forward grip cable pressdown = 160 x 16 per

standing behind neck rope extension = 70 x 16

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

bent-over cable laterals = 90 x 12

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

standing cross cable laterals = 60 x 14

alternating dumbbell underhand front raises = 80 x 16 per

alternating dumbbell front raises = 80 x 16

standing dumbbell steeple raises = 65 x 16

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]​

total calories: 4,800

3 carb meals with 60 grams of carbs per meal, 2 meal before workout 1 after

4 protein meal consist of 9oz of chicken, 2 can of tuna

1 creatine shake (2 scoops) while working out

1 protein shake (3 scoops) after workout

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