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Old 12-26-2010, 01:31 AM   #11
Abaddon
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Quote:
Originally Posted by BigFiveFive View Post
Jesus, have mercy on my soul.
AMEN.
Not Jesus, Abaddon . And prayers are useless.

Last edited by Abaddon; 01-22-2011 at 12:00 AM.
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Old 12-26-2010, 01:32 AM   #12
Abaddon
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Join Date: Dec 2010
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Default 12/12/2010 sunday GROW day

12:10 AM 1 glass iced tea
1:15 PM woke
1:45 PM Breakfast shake
40 grams Abaddon’s Proprietary blend chocolate
30 grams frozen egg white
¼ cup oats
1 cup honey oat milk
1 cup ice
3:45 PM Snack
50 grams unsalted peanuts and cashews
6:30 PM Lunch
home made pizza
10:00 PM Dinner
herb and cheese scrambled eggs
250 grams (approx cooked weight) lean rare steak
1 rasher bacon, drained
no booze
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Old 12-26-2010, 01:39 AM   #13
Abaddon
Strongman & Trainer
Max Brawn
Points: 8,358, Level: 61 Points: 8,358, Level: 61 Points: 8,358, Level: 61
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Join Date: Dec 2010
Location: The Iron Pit
Posts: 3,959
Training Exp: 5 years total
Training Type: Powerbuilding
Fav Exercise: Log Clean Press
Fav Supp: Meat & Milk
Reputation: 650
Abaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality posts
Default 13/12/2010 monday

12:00 AM Snack shake
40 grams (1 scoop) soy protein isolate
30 grams frozen egg white
½ cup A2 light milk
15 grams dextrose (for flavour)
1 cup ice
11:00 AM woke
11:30 AM Breakfast
¼ cup oats
8 grams sesame seed
raisins
honey oat milk
2 fish oil tablets
1 caffeine pill
1 multivitamin tablet
3:15 PM Snack
50 grams unsalted peanuts and cashews
4:45 PM Lunch
175 grams (total cooked weight) lean steak
½ large red onion
35 grams cheddar cheese

6:30 PM Training - Chest Major, Shoulders Minor

BB bench press flat
5 reps @ 80 kgs - warmup
10 reps @ 100 kgs
6 reps @ 90 kgs
5 reps @ 80 kgs

BB bench press incline
7 reps @ 70 kgs
7 reps @ 60 kgs
12 reps @ 50 kgs PB!!

DB bench press flat (weight per dumbbell)
8 reps @ 30 kgs PB!!
10 reps @ 25 kgs PB!!
8 reps @ 25 kgs PB!!

DB rows to chest (weight per dumbbell)
12 reps @ 25 kgs
8.5 reps @ 25 kgs
6.5 reps @ 25 kgs

Cable flys
left 12 reps @ 15 kgs
right 12 reps @ 15 kgs
left 12 reps @ 12.5 kgs
right 12 reps @ 12.5 kgs

7:30 PM PWO Shake
40 grams (1 scoop) soy protein isolate chocolate
1 cup A2 milk
30 grams frozen egg white
1 cup ice
15 grams dextrose (for taste)
9:15 PM Dinner
350 grams double tuna mornay
2 glasses iced tea
11:30 PM Snack shake
40 grams (1 scoop) soy protein isolate
½ cup A2 milk
30 grams frozen egg white
1 cup ice
15 grams dextrose (for taste)
no booze
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Old 12-26-2010, 01:47 AM   #14
Abaddon
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Points: 8,358, Level: 61 Points: 8,358, Level: 61 Points: 8,358, Level: 61
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Join Date: Dec 2010
Location: The Iron Pit
Posts: 3,959
Training Exp: 5 years total
Training Type: Powerbuilding
Fav Exercise: Log Clean Press
Fav Supp: Meat & Milk
Reputation: 650
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Default 14/12/2010 tuesday

10:15 AM woke
10:45 AM Breakfast
¼ cup oats
8 grams sesame seed
raisins
honey oat milk
2 fish oil tablets
1 caffeine pill
12:45 PM Snack shake
40 grams (1 scoop) soy protein isolate
1 cup A2 milk
30 grams frozen egg white
1 cup ice
15 grams dextrose (for taste)
3:00 PM Lunch
250 grams leftover double tuna mornay

5:00 PM Training - Legs, Traps and Forearms

Front squats
12 reps @ 30 kgs
8 reps @ 40 kgs - failure
8 reps @ 40 kgs - failure
4 reps @ 40 kgs - failure

Lunges (deep knee)
6 @ BW
6 @ BW
6 @ BW

Calf raises
15 reps @ 50 kgs
14 reps @ 50 kgs
15 reps @ 50 kgs
15 reps @ 50 kgs

Shrugs
15 reps @ 80 kgs Savickas PB!!
12 reps @ 80 kgs Savickas PB!!
12 reps @ 80 kgs Savickas PB!!
15 reps @ 50 kgs DBs

Wrist curl behind back
9 reps @ 80 kgs PB!!
10 reps @ 70 kgs
12 reps @ 60 kgs

6:00 PM PWO Shake
40 grams (1 scoop) soy protein isolate
30 grams frozen egg white
70 grams dextrose
1 cup water
1 cup ice
7:15 PM Snack
50 grams unsalted peanuts and cashews
10:30 PM Dinner
2 turkey legs (365 grams total cooked weight, bones in)
1 cup (250 grams total frozen weight) mixed vegetables
no booze

Last edited by Abaddon; 12-28-2010 at 12:51 AM.
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Old 12-26-2010, 01:51 AM   #15
Abaddon
Strongman & Trainer
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Points: 8,358, Level: 61 Points: 8,358, Level: 61 Points: 8,358, Level: 61
Activity: 99% Activity: 99% Activity: 99%
 
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Join Date: Dec 2010
Location: The Iron Pit
Posts: 3,959
Training Exp: 5 years total
Training Type: Powerbuilding
Fav Exercise: Log Clean Press
Fav Supp: Meat & Milk
Reputation: 650
Abaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality posts
Default 15/12/2010 wednesday bender

2:00 AM Snack shake
40 grams (1 scoop) Abaddon’s Proprietary blend chocolate
30 grams frozen egg white
1 cup choc milk
1 cup ice
8:45 AM woke
10:45 AM Breakfast shake
40 grams Abaddon’s Proprietary blend chocolate
30 grams frozen egg white
1 large banana
¼ cup oats
1 cup choc milk
1 cup ice
2 fish oil tablets
1:15 PM Snack
50 grams unsalted peanuts and cashews
3:30 PM Snack
2 boiled eggs, salt and pepper
4:45 PM Lunch
330 grams pizza with extra salami
6:15 PM Snack
2 pieces (65 grams) home made shortbread
½ cup choc milk
7:45 PM Snack
1 turkey leg 170 grams (total cooked weight, bone in)
8:00 PM 1 cup A2 light milk
9:15 PM Dinner
320 grams home made pizza
Drinks 4 litres white wine consumed throughout afternoon/evening
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Old 12-26-2010, 01:53 AM   #16
Abaddon
Strongman & Trainer
Max Brawn
Points: 8,358, Level: 61 Points: 8,358, Level: 61 Points: 8,358, Level: 61
Activity: 99% Activity: 99% Activity: 99%
 
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Join Date: Dec 2010
Location: The Iron Pit
Posts: 3,959
Training Exp: 5 years total
Training Type: Powerbuilding
Fav Exercise: Log Clean Press
Fav Supp: Meat & Milk
Reputation: 650
Abaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality posts
Default 16/12/2010 thursday recovery

1:30 AM Snack
430 grams rice cream
2:15 AM Snack
225 grams frankfurts
mustard and tomato sauce
2:45 PM woke with sore head
3:30 PM Breakfast
scrambled eggs with cheese and herbs
2 rashers bacon
5:15 PM Snack shake
2 (100 grams total weight) fruit mince xmas pies
40 grams (1 scoop) soy protein isolate
1 cup A2 light milk
1 cup ice
9:45 PM Dinner
300 grams (approx weight) pizza with extra salami
no booze
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Old 12-26-2010, 01:59 AM   #17
Abaddon
Strongman & Trainer
Max Brawn
Points: 8,358, Level: 61 Points: 8,358, Level: 61 Points: 8,358, Level: 61
Activity: 99% Activity: 99% Activity: 99%
 
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Join Date: Dec 2010
Location: The Iron Pit
Posts: 3,959
Training Exp: 5 years total
Training Type: Powerbuilding
Fav Exercise: Log Clean Press
Fav Supp: Meat & Milk
Reputation: 650
Abaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality posts
Default 17/12/2010 friday

1:30 AM Snack shake
2 (100 grams total weight) fruit mince xmas pies
40 grams (1 scoop) soy protein isolate
1 cup A2 light milk
1 cup ice
10:30 AM woke
12:30 PM Breakfast shake
40 grams (1 scoop) soy protein isolate
1 large banana
1 tub (150 grams/mls) low fat yoghurt - strawberry
1 cup A2 light milk
Bickfords strawberry mix
1 cup ice
2 fish oil tablets
1 caffeine pill
2:15 PM Snack
50 grams unsalted peanuts and cashews
4:15 PM Lunch
6 frankfurts (175 grams total weight)
40 grams salami
1 large tomato
mustard

6:00 PM Training - Back major Shoulders minor

Lateral pulldowns wide grip
13 reps @ 70 kgs
8 reps @ 70 kgs
9.5 reps @ 65 kgs
10 reps @ 60 kgs

DB rows
left 12 reps @ 30 kgs
right 12 reps @ 30 kgs
left 12 reps @ 30 kgs
right 12 reps @ 30 kgs
left 12 reps @ 30 kgs
right 12 reps @ 30 kgs

Straight arm lateral pulldowns
10 reps @ 32.5 kgs PB!!
8 reps @ 30 kgs
8.5 reps @ 25 kgs

Sleeper row close grip
8 reps @ 70 kgs - too heavy to counter-balance with BW
10 reps @ 65 kgs
10 reps @ 60 kgs

Face pulls
15 reps @ 25 kgs
15 reps @ 25 kgs
15 reps @ 25 kgs

7:00 PM PWO Shake
40 grams (1 scoop) soy protein isolate
30 grams frozen egg white
70 grams dextrose
1 cup water
1 cup ice
10:00 PM Dinner
365 grams (total weight) chicken and chic pea madras (curry)
papadams
Drinks 4 standard glasses white wine consumed throughout evening
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Old 12-26-2010, 02:12 AM   #18
Abaddon
Strongman & Trainer
Max Brawn
Points: 8,358, Level: 61 Points: 8,358, Level: 61 Points: 8,358, Level: 61
Activity: 99% Activity: 99% Activity: 99%
 
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Join Date: Dec 2010
Location: The Iron Pit
Posts: 3,959
Training Exp: 5 years total
Training Type: Powerbuilding
Fav Exercise: Log Clean Press
Fav Supp: Meat & Milk
Reputation: 650
Abaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality posts
Default 18/12/2010 saturday

1:00 AM Snack shake
40 grams (1 scoop) soy protein isolate - choc flavour
30 grams frozen egg white
2 (100 grams total weight) fruit mince xmas pies
1 cup A2 light milk
1 cup ice
2:00 AM Snack
275 grams cheese and bacon pasta
11:45 AM woke
12:00 PM Breakfast
¼ cup oats
8 grams sesame seed
raisins
honey oat milk
2 fish oil tablets
1 caffeine pill
1 cup A2 light milk
Bickfords strawberry mix
2:00 PM Snack shake
40 grams (1 scoop) soy protein isolate - choc flavour
30 grams frozen egg white
1 (50 grams) fruit mince xmas pie
1 large banana
1 cup A2 light milk
1 cup ice
3:45 PM Lunch
6 frankfurts (175 grams total weight)
40 grams salami
1 medium tomato
mustard

5:00 PM Training - Arms and Shoulders

Savickas Press
9.5 reps @ 60 kgs PB!!
6 reps @ 60 kgs
9 reps @ 50 kgs PB!!

Tricep pushdown close grip
12 reps @ 50 kgs PB!!
7.5 reps @ 50 kgs PB!!
8 reps @ 45 kgs

DB bicep curls (weight per dumbbell)
9 reps @ 25 kgs
9 reps @ 20 kgs
7 reps @ 20 kgs

Tricep pushdown wide grip
15 reps @ 45 kgs
12 reps @ 45 kgs PB!!
11 reps @ 45 kgs PB!!

DB forward raises
left 12 reps @ 10 kgs
right 12 reps @ 10 kgs
left 10 reps @ 10 kgs
right 10 reps @ 10 kgs
left 8 reps @ 10 kgs
right 8 reps @ 10 kgs

Tri-delt cable row
9 reps @ 35 kgs
8 reps @ 30 kgs
9 reps @ 25 kgs

6:00 PM PWO Shake
40 grams (1 scoop) soy protein isolate
30 grams frozen egg white
70 grams dextrose
1 cup water
1 cup ice
8:00 PM Dinner (at friends house - total amounts unknown)
goat curry
lamb curry
chicken curry
potato curry
capsicum & eggplant curry
rice
11:15 PM Snack shake
40 grams (1 scoop) soy protein isolate - choc flavour
30 grams frozen egg white
1 cup A2 light milk
15 grams dextrose (for taste)
1 cup ice
Drinks 1 standard glass red wine
2 standard glasses white wine
1 unit scotch whiskey
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Old 12-26-2010, 02:14 AM   #19
Abaddon
Strongman & Trainer
Max Brawn
Points: 8,358, Level: 61 Points: 8,358, Level: 61 Points: 8,358, Level: 61
Activity: 99% Activity: 99% Activity: 99%
 
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Join Date: Dec 2010
Location: The Iron Pit
Posts: 3,959
Training Exp: 5 years total
Training Type: Powerbuilding
Fav Exercise: Log Clean Press
Fav Supp: Meat & Milk
Reputation: 650
Abaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality posts
Default 19/12/2010 sunday bender

2:00 AM Snack
100 grams (approx weight) potato pancake
1 rasher bacon, drained
12:00 PM woke
12:30 PM Breakfast
¼ cup oats
8 grams sesame seed
raisins
honey oat milk
2 fish oil tablets
1 caffeine pill
1 cup orange juice
2:15 PM Snack shake
40 grams (1 scoop) soy protein isolate - choc flavour
30 grams frozen egg white
1 large banana
1 cup A2 light milk
15 grams dextrose (for taste)
1 cup ice
4:15 PM Snack
50 grams unsalted peanuts and cashews
6:45 PM Lunch
5 frankfurts (145 grams total weight)
40 grams salami
1 medium tomato
mustard and tomato sauce
Drinks (just under) 4 litres white wine consumed throughout afternoon/evening
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Old 12-26-2010, 02:15 AM   #20
Abaddon
Strongman & Trainer
Max Brawn
Points: 8,358, Level: 61 Points: 8,358, Level: 61 Points: 8,358, Level: 61
Activity: 99% Activity: 99% Activity: 99%
 
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Join Date: Dec 2010
Location: The Iron Pit
Posts: 3,959
Training Exp: 5 years total
Training Type: Powerbuilding
Fav Exercise: Log Clean Press
Fav Supp: Meat & Milk
Reputation: 650
Abaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality posts
Default 20/12/2010 monday recovery

1:45 PM woke with sore head
2:00 PM Breakfast
1 medium sized banana
1 cup A2 light milk
Bickfords strawberry mix
5:00 PM Lunch (leftovers)
35 grams (1 piece) home made sausage
230 grams chicken and chic pea curry
50 grams egg salad
1 cup A2 light milk
Bickfords strawberry mix
7:00 PM Snack shake
40 grams (1 scoop) soy protein isolate - choc flavour
30 grams frozen egg white
1 cup honey oat milk
1 cup ice
8:30 PM Dinner
beef stroganoff made with lactose free cream (200 grams approx)
1 cup pasta
1 cup mixed garden vegetables
15 grams chia seed
no booze
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