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Old 12-26-2010, 02:16 AM   #21
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Default 21/12/2010 tuesday


11:15 AM woke
11:45 AM Breakfast
cup oats
8 grams sesame seed
raisins
honey oat milk
2 fish oil tablets
1 caffeine pill
2:00 PM Lunch shake
40 grams (1 scoop) soy protein isolate - choc flavour
30 grams frozen egg white
1 medium sized banana
15 grams dextrose (for taste)
1 cup water
1 cup ice
5:30 PM Snack
leftover beef stroganoff (290 grams total weight)
7:45 PM Dinner
roast portugese chicken
creamed potatoes (approx 200 grams)
1 medium sized tomato
Drinks 4 standard glasses white wine consumed throughout evening

Last edited by Abaddon; 01-22-2011 at 12:01 AM.
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Old 12-26-2010, 02:21 AM   #22
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Default 22/12/2010 wednesday

10:20 AM woke
10:45 AM Breakfast
cup oats
8 grams sesame seed
raisins
honey oat milk
2 fish oil tablets
1 caffeine pill
12:30 PM Snack shake
40 grams (1 scoop) soy protein isolate - choc flavour
30 grams frozen egg white
1 medium sized banana
1 cup full cream milk (ran out of A2)
1 cup ice
2:45 PM Lunch
175 grams (total cooked weight) home made sausage
200 grams pasta
1 medium sized tomato

5:00 PM Training - Back major Shoulders minor

Lateral pulldowns wide grip
10 reps @ 75 kgs PB!!
9 reps @ 70 kgs PB!!
10 reps @ 65 kgs PB!!
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
9 reps @ 32.5 kgs
7.5 reps @ 30 kgs
10 reps @ 25 kgs PB!!

Sleeper row close grip
12 reps @ 65 kgs
9 reps @ 65 kgs
11 reps @ 60 kgs

Face pulls
15 reps @ 30 kgs
15 reps @ 30 kgs
15 reps @ 25 kgs
15 reps @ 25 kgs

6:00 PM PWO Shake
40 grams (1 scoop) soy protein isolate - choc flavour
30 grams frozen egg white
70 grams dextrose
1 cup water
1 cup ice
8:45 PM Snack
40 grams roasted chic peas
10:30 PM Dinner
250 grams chicken cordon bleu
175 grams rice riso
1 large tomato
Drinks 4 standard glasses white wine consumed throughout evening
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Old 12-26-2010, 02:26 AM   #23
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Default 23/12/2010 thursday

11:15 AM woke
11:30 AM Breakfast
cup oats
8 grams sesame seed
raisins
honey oat milk
2 fish oil tablets
1 caffeine pill
1:30 PM Snack shake
40 grams (1 scoop) soy protein isolate - choc flavour
30 grams frozen egg white
1 medium sized banana
1 cup A2 light milk
1 cup ice
3:30 PM Lunch
60 grams leftover chicken cordon bleu
190 grams rice riso
100 grams creamed potato

5:30 PM Training - Chest Major, Shoulders Minor

BB bench press flat
9 reps @ 100 kgs
9 reps @ 85 kgs
7 reps @ 80 kgs

BB bench press incline
11 reps @ 60 kgs
8 reps @ 55 kgs
12 reps @ 50 kgs

DB bench press flat (weight per dumbbell)
7 reps @ 30 kgs
12 reps @ 25 kgs PB!!
9 reps @ 25 kgs PB!!

DB rows to chest (weight per dumbbell)
12 reps @ 25 kgs
10 reps @ 25 kgs
9.5 reps @ 25 kgs

6:30 PM PWO Shake
40 grams (1 scoop) soy protein isolate - choc flavour
30 grams frozen egg white
1 cup A2 light milk
1 cup ice
8:00 PM Dinner - take away
chicken katsu with cabbage and white rice
Drinks 4 standard glasses white wine consumed throughout evening
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Old 12-26-2010, 02:33 AM   #24
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Default 24/12/2010 friday

12:00 PM woke
12:45 PM Breakfast shake
40 grams (1 scoop) soy protein isolate - choc flavour
1 large banana
cup oats
1 cup A2 light milk
1 cup ice
2 fish oil tablets
1 caffeine pill
3:15 PM Snack
50 grams unsalted peanuts and cashews

X-mas gorging and boozing commences here
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Old 12-26-2010, 02:33 AM   #25
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Default 26/12/2010 sunday

9:00 AM woke (in 5 star hotel)
9:30 AM Breakfast
buffet breakfast. Lots of meat, mushrooms and egg
2:00 PM Snack shake
40 grams (1 scoop) soy protein isolate - choc flavour
1 large banana
cup oats
1 cup A2 light milk
1 cup ice
6:15 PM Lunch
home made pizza
11:30 PM Dinner
340 grams (total cooked weight) boneless roast turkey breast
Drinks
various and too many to count, but not a record amount

Last edited by Abaddon; 12-28-2010 at 09:39 AM.
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Old 12-26-2010, 04:06 AM   #26
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Strong benching!
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Old 12-26-2010, 04:14 AM   #27
Abaddon
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is scrutinising your form
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Default

Quote:
Originally Posted by big_swede View Post
Strong benching!
Thanks Mr Swede! I neglected to mention that those 9 reps were completely unassisted (I've hit 10 recently, but needed the Mrs to spot me for the last couple).
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Old 12-26-2010, 08:39 AM   #28
Abaddon
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Default Signature Moves: Videos

There are a few exercises I perform as part of my regimen which are unusual; a couple I have named myself, because (to my knowledge, at least) they are not legitimate enough to have names. Others (such as the front squat) are commonplace but performed using my Savickas Press - a brilliant and obscure contraption I have Steve aka BendtheBar to thank for introducing me to.

Since this is a new log, I figured it would be pertinent to provide some videos I can refer people to, should they want to know what they are.

Tri-Delt Cable Row


Sleeper Row


Savickas Press


Savickas Front Squat


Abaddon Curl Press - not currently part of my 4 day regimen, but a good exercise to round-out an arm+shoulder routine


Lying Side-on DB Reaches - also not part of my current routine, but a great way to hit the lats, rear delts, tris & pecs!

Last edited by Abaddon; 02-08-2011 at 03:23 AM.
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Old 12-26-2010, 09:48 AM   #29
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Tell us about your shoulder approach when you get the chance. You do minor workouts several times per week, if I am reading correctly?
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Old 12-26-2010, 10:20 AM   #30
Abaddon
Abaddon
is scrutinising your form
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: 3,961
Training Exp: 5 years total
Training Type: Powerbuilding
Fav Exercise: Log Clean Press
Fav Supp: Meat & Milk
My Mood: Devilish
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
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Quote:
Originally Posted by BendtheBar View Post
Tell us about your shoulder approach when you get the chance. You do minor workouts several times per week, if I am reading correctly?
The premise was to properly work the shoulders without risking injury.

In my early years of training I never worked the shoulders directly (wasn't very knowledgeable at all) and would combine shoulder exercises like OH press and reverse flys into my back routine!

Since restarting my training this year, and learning a lot of new stuff along the way, I've come across some great shoulder exercises, and I started using a 'coconut shoulders' routine in June (from memory) - with great results.

But around August I began noticing pain and irritation in my shoulders which impacted on my other workouts. I became a little paranoid about damaging a rotator cuff or similar. I know from experience (as most do) how much of an annoyance it is just damaging a tendon/ligament in the elbow or wrist, and being out of action for a week or so; being out of action for months was not something I wanted to risk!

So I decided the best plan would be to incorporate just one delt exercise into each of my other routines. The concept has since been augmented and is now:
1 delt exercise (DB rows to chest) on Chest day
1 delt exercise (Face pulls) on Back day
3 delt exercises (Savickas press, DB forward raises & Tri-delt cable row*) on Arms day

The shoulder exercises were carefully selected.

Last edited by Abaddon; 01-12-2011 at 09:46 PM.
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