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-   -   Abaddon 2: The Ascension (http://www.muscleandbrawn.com/forums/showthread.php?t=4965)

Abaddon 12-25-2010 11:32 PM

Abaddon 2: The Ascension
 
http://4.bp.blogspot.com/_HVD-HJ_zPu...t%2Bheader.jpg
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:

http://3.bp.blogspot.com/_HVD-HJ_zPu...rs%2Bminor.jpghttp://1.bp.blogspot.com/_HVD-HJ_zPu...rs%2Bminor.jpghttp://4.bp.blogspot.com/_HVD-HJ_zPu...2BForearms.jpghttp://3.bp.blogspot.com/_HVD-HJ_zPu...BShoulders.jpg

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.


Abaddon 12-25-2010 11:49 PM

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

Abaddon 12-25-2010 11:57 PM

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

BendtheBar 12-26-2010 12:03 AM

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.

Abaddon 12-26-2010 12:46 AM

Quote:

Originally Posted by BendtheBar (Post 101490)
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.

Abaddon 12-26-2010 01:03 AM

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

Abaddon 12-26-2010 01:23 AM

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

BigFiveFive 12-26-2010 01:25 AM

Jesus, have mercy on my soul.

AMEN.

Abaddon 12-26-2010 01:25 AM

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

Abaddon 12-26-2010 01:29 AM

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


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