WHO IS AZNFREAK and what is his diet and workout up to this point!!!!

[aznfreak]

I never truly introduced myself to professional muscle so here I am. A little bit about my background and how I got into bodybuilding. It all started April, 2008. I was suppose to turn pro for boxing in Novem, 2008. One of my best friends at the gym joked with me and said I should be a bodybuilder more than a boxer with how I train in the gym. I started to research on the internet about natural divisions of bodybuilding, at this point I was 199lbs. I had to stay under 201 lbs to be a heavyweight amateur then become a cruiserweight in the pros. Quick note about my boxing to show how much I really grown to love bodybuilding. I won 2005 and 2007 golden gloves, became 2008 eastern ny golden gloves champion, and got bronze at the 2006 empire states games. lost only 4 fights and never been knocked out. Back to bodybuilding, I found a show that was going to happen on Oct. 4, 2008. I started to prep and prepare my own diet, posing (using youtube, haha), posing routine, and workout plan. I pushed my body to the limit to see what I could do with it. I weighed in at 189lbs, was holding more fat but didn't realize it till after comparing pics of me to pros. I placed second at the show and was disappointed but found what I truly was meant to do in life, stepping on that stage was the most natural and comfortable thing for me. I felt at ease probably because I'm use to getting punched in the face when I'm in the lime light lol. I've always hated being 5'9", felt it held me back from being a complete boxer. Now, I look at it as a gift. I came back from the USBF NATURAL comp and decided to take a week off, the first time in 10 years of lifting up to this point. I was definitely biting at the heels to get back in the gym. I told a few friends that I wanted to gain 15lbs from mid nov. 2008 to june 2009 for the atlantic states. Everyone doubted I could gain that much weight in that short amount of time, that fueled me to push harder and harder. I ate everything in front of me not caring about fat or not, I got up to 240lbs and then started to cut 14 weeks out and got down to a diced 207lbs. I put on 18lbs of muscle on that last bulk cycle. I knew going into the atlantic states I would be giving up a lot of weight but the one thing I would at least be able to control was how conditioned I would be so I aimed to have striations in my glutes, I achieved that goal and was happy with my 6th place placing for my first npc show. I came back from the show and took another week off and then worked on my attack plan for this bulking cycle. I declared I wanted to gain 18lbs in this short bulk cycle of 8 weeks, a lot of people looked at me like I was mad. I revamped my bulk diet and made sure I didn't eat a lot of fat. I went from 207lbs to 263lbs in 8 weeks, it wasn't fun but I wanted to see if my body could ever get up in the crazy weight range while staying decently lean. I achieved it and now am looking to be a shredded 220 to 225lbs for the upcoming eastern usa's. My future goals is to get up to 275lbs offseason after the usa's then cut to 232 for a june 2010 show then bulk up to 280-285 then cut down 238 for a november 2010 show. I know some of you might think I'm crazy and believe what I want to achieve is impossible but if it was easy everyone would do it. Those are my goals and I hope to achieve it, doesn't mean I will but I will surely aim for it. Aim for the skies baby.

bulk diet that was used after atlantic states to get to 263lbs:

6,400 calories/day. 800 cals/meal 8/day
macro ratio: about 35% carbs, 50% protein, and 15% fat
what I ate: 4 slices of wheat bread, 5 oz of chicken, 5.33 oz of ground beef, and 1 scoop of protein, and 2.5 oz of tuna
I ate this exact combo 7 times a day and the 1 meal I consume a shake after workout.
no supps except protein, saving the creatine, thermos, energy booster for cutting...not necessary while bulking, should be in full anabolic state with just the food.

I started cutting on August 17 (last monday):

instead of consume carbs with 8 meals, I've taken it down to 4 meals. 3 with solid food and the 4th is the creatine mix I take while working out.
I will slowly switch out each complex carb for a fruit meal every week.

Why I use fruit as carbs while cutting: I might get flamed by a bunch of people on here for stating this but I truly believe it was the best diet I've ever done. I use fruit because the carb that is in it is fructose, fructose can't be stored in you muscle and used as an energy source later on. It has to be used immediately hence I eat a meal with fruit before workout and drink the creatine mix while working out to keep my energy up. I eat 2 meals with fruit right after workout to spike my natural insulin so I can shuttle nutrients quicker but my body can't store it so it only has two other ways to get energy, protein and fats in my body. At this point I would keep my protein in skyrocket area as if I was still on bulk, about 740 to 800 grams of protein. My body will never have the chance of attacking my muscle for protein because of the level of protein I'm putting into my system. While I'm on this diet, I will not be consuming fat except trace fats from the meats so my body would attack my own fat for a source of energy. That is my secret on how to keep almost all my muscle mass.

I'll adjust accordingly to what I look like and add cardio when necessary. My calories is around 5600 right now, it go down as I get closer but no less then 4,000...

workout:

I used a variation of dorian yates workout, don't flame me if it is similiar to another workout. I made this up as I went and felt I made leap and bounds with it.

this is while bulking:

MON:
squat(a*s to ankle) 3x8
leg press: 1 working set as many as I can
leg ext: 1 working set
leg curl: 1 working set
seated leg curl: 1 working set
calves
abs

TUES:
bench: 5x5
incline bench press (smith machine): 1 working set
dumbbell press: 1 workout set
stand underhand flyes: 1 working set
crossovers: 1 working set
cable decline flyes: 1 workout set
upright rows: 3x8
barbbell shrugs: 1 working set
dumbbell shrugs: 1 working set
pullover: 3x16

WEDS:
ez-bar curl (wide grip): 2x8
ez-bar curl (close grip): 2x8
concentration curls(over the rack): 1 working set
hammer curl: 1 working set
standing bicep cable curl: 1 working set
cable hammer curl: 1 working set
single superannuated curl: 1 working set
stand cable bis to side of temple: 1 working set
barbell shrugs: 3x12
upright rows: 1 working set
dumbbell shrugs: 1 working set
calves
abs

THUR:
bentover rows: 3x8
wide grip pull ups: 1 working set
chin up: 1 working set
v bar chins(side then to the other side) 1 working set
seated wide pull: 1 working set
pulldown: 1 working set
straight arm pressdown(wide) 1 working set
straight arm pressdown(close) 1 working set
side lat pulls: 1 working set
t-bar rows: 1 working set
partial deadlifts: 1 working set
pullover: 1 working set

FRI

smith machine military press to top of head: 3x8
decline close grip: 3x8
dips: 1 working set
reverse grip tricep pressdown: 1 working set
forward grip tricep pressdown: 1 working set
stand behind neck rope ext: 1 working set
bentover tri ext: 1 working set
bentover reverse flyes(rear delt): 1 working set
dumbbell underhand front raise: 1 working set
incline bench side raises: 1 workout set
cable reverse flyes: 1 working set
cable fronts raises(3sec hold up top): 1 working set
seated side raises: 1 working set

that completes my bulking workout.

now that I'm cutting this is what I do:

everything above but with a few extras to make sure I hit a body part twice a week. So I will list the add ons:

mon: none

tues:

I do a drop set for each head of the shoulder after my chest workout is done.

reverse cable flyes
front barbell raises
side raises(thumb down)

wed: none

thurs:

I come in early and do my quads and hamstring

every week I will go up in set until I get up to 10 sets per:
leg ext:
4x8 toes in last set I do a drop set
4x8 toes out last set I do a drop set

lying leg curl:
4x8 toes in, last set I do a drop set
4x8 toes out, last set I do a drop set

after this I do hacks for 3x8 per toes in and toes out

and lastly romanian deadlifts 3x12

fri: none

sat: I do bis and chest, slow and very concentrated workouts. going for the pump.

every week I'll go up a set till I get to 10 sets per:
incline flyes
cross overs
pec deck
standing alternating bi curls
standing alternating hammer curls

sun:
same as sat when it comes to sets and concentration

hammer strength machine forward and reverse grip lat pulldowns supetsetted.
t-bar rows (side grip and 45 degree grip supersetted)
skull crusher + pull over + close grip superset with same bar
v-bar pressdown

 

[aznfreak]

bulk difference

holding a lot less fat in second time around

 

[hilly2008]

you have made some great improvemens mate,

Very interesting approach as well. i like the training program altho for myself feel i would have to do that every other day but it obv works for you.

keep it up and i hope you keep this updated during your prep.

i like the way you diet as well both bulk and cut its an easy and simple approach but makes alot of sense.

 

[MAINEVENT]

Great informative post AZNFREAK.

One thing that stands out is you seem like a VERY determined individual. Although your diet and workout may seem unorthodox to most, its obviously working so keep doing what your doing.

BTW, i dont think id like to get hit by your uppercut at this point....lol.

 

[michelin]

Thanks for sharing the info AZN and good luck with everything

 

[BOOMSHAKER]

Damn solid pics brother! Very thick indeed. I like that workout routine. 1 working set for everything but you put a varied amount of exercises in to hit the muscle from different angles.

 

[whiteknucks]

your story is very inspiring. the short amount of time it took you to get to where you are makes me want to quit!!!

nah but seriously, keep it up. you have got the genes to go far! hope to see you posting more updates soon.

 

[whiteknucks]

bump for the definition of genetics!

 

[Steak Helmet]

NIce work. I like the detail with the posting of the pics...it shows us how you got to where you are. Again nice work.

 

[Stylz]

Very good physique and tons of potential........................Good Luck with your journey to the Eastern USA's, I'm sure you'll do great.

 

[Pierre]

Great progress in such a short time

 

[Moen]

A man with a plan that seems to be working rather well too, fucking great!

 

[klowndog]

Thanks for the info man, by working set, does that mean heavy weight to failure, or moderate weight to failure?

How many warm up sets do you do per exercise before doing your working set?

I notice you work traps 2 days in a row. Is that more effective for you?

Lots of good info, thanks again.

 

[aznfreak]

Thanks for the info man, by working set, does that mean heavy weight to failure, or moderate weight to failure?

a weight you usually can do for 3 sets of 8...take that number and do at least 12 or up. Once you get to 16 reps or more go up in weight so that you can only get to 12 again than every week go up in reps, even if you go up by 1 that means you're getting stronger, bigger, or both. Once you get to 16 go up in weight again. note: some exercises you might do can do way more weight in, like when I leg press I can do 1,300lbs for 25 right now, the sled out my gym can't go up over 1,300 so I just keep going up every week in reps...it gonna suck if I ever make it to 50....

How many warm up sets do you do per exercise before doing your working set?

no warm up set, if you really look closely at my workout I do my first exercise for 3x8...that's where I warm up and do 3 working sets of 8...after the first main exercise your muscle should be ready to get anything throw at it.

I notice you work traps 2 days in a row. Is that more effective for you?

for me yes, I traps to be one of those muscles that are resilient and stubborn to grow on me so I hit it 2 days in row to really shock it.

Lots of good info, thanks again.

let me know if the info helped explained my workout a little better

 

[klowndog]

Yes thanks for breaking that down. I'm going to try the bulking routine. Been looking for a good template for 5 day training, so will def. give this a go. Thanks again for sharing your battle tactics.::tar-wars

 

[aznfreak]

Yes thanks for breaking that down. I'm going to try the bulking routine. Been looking for a good template for 5 day training, so will def. give this a go. Thanks again for sharing your battle tactics.::tar-wars

no prob, keep updated on if u like it or dislike...remember though, you need to include as many variation of exercises for the body part your doing...

 

[aznfreak]

1st bulk and 2nd bulk

I think I've made a noticeable improvement in quality and size of my muslce

 

[BOOMSHAKER]

Definitly made some good improvements brother! No doubt about that!

 

[tflexxin]

I think you hair looks better too!! LOL. Seriously, awesome progress!

 

[GorillaGenetics]

wow man that is sick progress i think i wunna try that program out also