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Old 12-25-2010, 11:32 PM   #1
Abaddon
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Default Abaddon 2: The Ascension


OVERVIEW
This is a 4 day per week routine that was developed over a period of some months, with the help of Carl1174 and a few other friends. The premise was to construct a well rounded beginner-intermediate level regimen without using a dedicated shoulders-only workout, but rather incorporating a minimal amount of shoulder training into each routine.

The routines are Chest major, Shoulders minor, Back major, Shoulders minor, Legs, Traps and Forearms, and Arms (bi/tri jump-set) and Shoulders. Templates below:



They are not necessarily performed in this order, the only restriction being that Chest major, Shoulders minor and Arms (bi/tri jump-set) and Shoulders are spaced at least 1 day apart, and preferably 2.

The routine was perfected and begun from December 6th, so entries will be backdated to this day.
I will also be logging my meals and alcohol consumption, as well as pics, videos, general musings and rants.


Last edited by BendtheBar; 10-15-2011 at 09:29 AM.
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Old 12-25-2010, 11:49 PM   #2
Abaddon
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Default 06/12/2010 monday

10:45 AM woke
11:15 AM Breakfast
¼ cup oats
8 grams sesame seed
raisins
honey oat milk
2 fish oil tablets
1 caffeine pill
1 multivitamin tablet
1:00 PM Snack
50 grams unsalted peanuts and cashews
2:15 PM Lunch
1 home made tortilla mini pizza
2 eggs
3:30 PM Pre-workout
1 vanilla coffee
1 large banana

4:00 PM Training - Legs + Traps + Forearms

Front Squats
12 reps @ 20 kgs
10 reps @ 30 kgs
5 reps @ 30 kgs - failure

Lunges (weight total of both DBs)
6 @ 50 kgs
6 @ 50 kgs
6 @ 50 kgs

Calf raises
6 reps @ 70 kgs - poor form!
12 reps @ 47 kgs
12 reps @ 47 kgs

Shrugs
20 reps @ 50 kgs (2x 25 kgs DBs)
15 reps @ 75 kgs (using Savickas press) PB!!
12 reps @ 80 kgs (using Savickas press) PB!!

Wrist curl behind back (using Savickas press)
12 reps @ 75 kgs PB!!
10 reps @ 75 kgs PB!!
10 reps @ 70 kgs

5:00 PM PWO Shake
3 scoops (45 grams total) Abaddon’s Proprietary Blend chocolate
1 cup A2 milk
1 cup ice
6:45 PM Snack
190 grams (total cooked weight) lean rare steak

7:00 PM Training - DB bicep curls (weight per DB)
8 reps @ 25 kgs
8 reps @ 20 kgs
8 reps @ 17.5 kgs

9:30 PM Dinner
150 grams (total cooked weight) home made sausage
1 egg
1 rasher bacon
1 tortilla
sausage gravy
11:55 PM Snack
½ cup A2 milk with Bickfords chocolate mix
Drinks 4 standard glasses white wine consumed throughout evening
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Old 12-25-2010, 11:57 PM   #3
Abaddon
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Default 07/12/2010 tuesday

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
2:30 PM Snack
50 grams unsalted peanuts and cashews
3:30 PM Lunch
285 grams sausage and cheese pasta
4:30 PM Pre-workout
1 vanilla coffee
1 large banana

5:30 PM Training - Chest only

BB bench press flat
5 reps @ 80 kgs - warmup
6 reps @ 110 kgs PB!!
6 reps @ 100 kgs PB!!
7 reps @ 80 kgs

BB bench press incline
7 reps @ 72.5 kgs
6 reps @ 65 kgs
7 reps @ 60 kgs

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

Cable flys
left 15 reps @ 12.5 kgs
right 15 reps @ 12.5 kgs
left 12 reps @ 12.5 kgs
right 12 reps @ 12.5 kgs
left 12 reps @ 10 kgs
right 12 reps @ 10 kgs

6:20 PM PWO Shake
3 scoops (45 grams total) Abaddon’s Proprietary Blend chocolate
1 cup A2 milk
1 cup ice
7:45 PM Snack
8 frankfurts (235 grams total weight)
mustard and tomato sauce
11:45 PM Dinner
beef stroganoff made with lactose free cream (LOTS total weight)
pasta
½ cup peas and corn
Drinks 4 standard glasses white wine consumed throughout evening
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Old 12-26-2010, 12:03 AM   #4
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Default

Welcome to the forum. I'm about to hit the hay, but will take a close look at your workout tomorrow. Congrats on the PRs.
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Old 12-26-2010, 12:46 AM   #5
Abaddon
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Default

Quote:
Originally Posted by BendtheBar View Post
Welcome to the forum. I'm about to hit the hay, but will take a close look at your workout tomorrow. Congrats on the PRs.
Thanks Steve! Once I hit the 15 post mark, I will add my workout templates to the OVERVIEW for scrutiny.
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Old 12-26-2010, 01:03 AM   #6
Abaddon
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Join Date: Dec 2010
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Default 08/12/2010 wednesday

10:30 AM woke
11:15 AM Breakfast
¼ cup oats
8 grams sesame seed
raisins
honey oat milk
2 fish oil tablets
1 caffeine pill
1 multivitamin tablet
1:00 PM Snack shake
3 scoops (45 grams total) Abaddon’s Proprietary Blend chocolate
1 large banana
1 cup A2 milk
1 cup ice
Bickfords chocolate mix
3:00 PM Lunch
180 grams Frankfurts
1 large tomato
tomato sauce and mustard
4:00 PM Pre-workout
1 vanilla coffee

4:45 PM Training - Back major Shoulders minor

Lateral pulldowns wide grip
15 reps @ 60 kgs - too easy!
8 reps @ 70 kgs
9 reps @ 65 kgs
10 reps @ 60 kgs

DB rows
left 15 reps @ 20 kgs - too easy!
right 15 reps @ 20 kgs - too easy!
left 12 reps @ 30 kgs
right 12 reps @ 30 kgs
left 12 reps @ 30 kgs
right 12 reps @ 30 kgs

Straight arm lateral pulldowns
12 reps @ 30 kgs PB!!
7 reps @ 30 kgs
6 reps @ 27.5 kgs

Sleeper row close grip
12 reps @ 67.5 kgs
10 reps @ 65 kgs
9.5 reps @ 62.5 kgs

Face pulls
15 reps @ 17.5 kgs - too easy!
15 reps @ 20 kgs
15 reps @ 22.5 kgs

5:45 PM PWO Shake
3 scoops (45 grams total) Abaddon’s Proprietary Blend chocolate
1 cup A2 milk
1 cup ice
7:30 PM Snack
50 grams unsalted peanuts and cashews
10:30 PM 1 glass (250mls) A2 reduced fat milk with Bickfords choc mix
11:00 PM Dinner
350 grams home made quiche
½ cup peas and corn
Drinks 4 standard glasses white wine consumed throughout evening

Last edited by Abaddon; 12-28-2010 at 02:26 PM.
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Old 12-26-2010, 01:23 AM   #7
Abaddon
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Join Date: Dec 2010
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Default 09/12/2010 thursday

10:45 AM woke
11:15 AM Breakfast
¼ cup oats
8 grams sesame seed
raisins
honey oat milk
2 fish oil tablets
1 caffeine pill
1 multivitamin tablet
1:00 PM Snack
50 grams unsalted peanuts and cashews
3:30 PM Lunch
300 grams leftover beef stroganoff with wholegrain pasta
1 egg
5:00 PM Pre-workout
1 vanilla coffee

5:30 PM Training - Arms and Shoulders

Savickas Press
5 reps @ 65 kgs PB!!
6 reps @ 60 kgs
8 reps @ 50 kgs

Tricep pushdown close grip
10 reps @ 50 kgs PB!!
12 reps @ 45 kgs PB!!
9 reps @ 45 kgs PB!!

DB bicep curls (weight per dumbbell)
9 reps @ 25 kgs PB!!
11 reps @ 20 kgs PB!!
9 reps @ 20 kgs PB!!

Tricep pushdown wide grip
15 reps @ 40 kgs
15 reps @ 40 kgs
11 reps @ 40 kgs - failure

DB forward raises
left 12 reps @ 10 kgs
right 12 reps @ 10 kgs
left 10 reps @ 10 kgs
right 10 reps @ 10 kgs PB!!
left 10 reps @ 10 kgs PB!!
right 10 reps @ 10 kgs PB!!

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

6:30 PM PWO shake
3 scoops (45 grams total) Abaddon’s Proprietary Blend chocolate
30 grams frozen egg white
70 grams dextrose
1 cup water
7:45 PM Snack
2 soft boiled eggs, salt and pepper
10:45 PM Dinner
160 grams (total cooked weight) pork & veal meatballs
salisbury sauce
1 cup herbed chicken rice
1 cup mixed garden vegetables
Drinks 4 standard glasses white wine consumed throughout evening
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Old 12-26-2010, 01:25 AM   #8
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Jesus, have mercy on my soul.

AMEN.
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Old 12-26-2010, 01:25 AM   #9
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 10/12/2010 friday GROW day

1:00 AM Snack
160 grams (total cooked weight) pork & veal meatballs
90 grams herbed chicken rice
salisbury sauce
9:30 AM woke
10:45 AM Breakfast
¼ cup oats
8 grams sesame seed
raisins
honey oat milk
2 fish oil tablets
1 caffeine pill
1 multivitamin tablet
1 large glass (350 mls) A2 light milk with Bickfords chocolate mix
12:30 PM Snack shake
1 scoop (40 grams) soy protein isolate
30 grams frozen egg white
1 cup water
1 cup ice
2:30 PM Lunch
1 rasher bacon, drained
2 eggs fried
6:00 PM Snack
50 grams unsalted peanuts and cashews
8:00 PM Dinner
180 grams Frankfurts
1 large tomato
mustard
11:30 PM Snack
180 grams Frankfurts
mustard
Drinks 15 standard glasses white wine consumed throughout evening
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Old 12-26-2010, 01:29 AM   #10
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 11/12/2010 saturday

2:00 AM Snack
3 rashers bacon
popcorn - lightly salted

2:30 AM Training - 5kg handled plate lateral and front raise isometrics

11:45 AM woke with sore head
12:30 PM Breakfast shake
40 grams Abaddon’s Proprietary blend chocolate
30 grams frozen egg white
¼ cup oats
1 cup A2 light milk
1 cup ice
Bickfords chocolate mix
went back to sleep!
5:30 PM Snack
1 soft boiled egg
1 large glass (350 mls) A2 milk with Bickfords chocolate mix
7:00 PM Snack
40 grams roasted chic peas
2 oreo cookies
1 cup early grey tea
9:45 PM Dinner
200 grams (approx weight) chicken and chic pea curry
papadums
11:00 PM Dessert
strawberry ice cream
1 large glass (350 mls) A2 milk with Bickfords chocolate mix
no booze

Last edited by Abaddon; 12-28-2010 at 02:28 PM.
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