Freak's Training Log

[genetic freak]

Bruh , immma buy you a pump cover shirt for the gym haahahaha that sucks

Yes I Can Lift Heavy Things | No I Will Not Help You Move by bigg1979

With great power comes great responsibility. Tired of being taken advantage of just because you lift and are too nice to say "no"?! Here's the answer to that age-old dilemma; simply wear this shirt everyday for the rest of your life and you are immune to the requests of every friend and...

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Haha. Bro you know I have story on this one.

I was at the tanning salon. I am friends with the owners and the wife is a bikini competitor. Anyways, she works for Amazon as a delivery driver and they drop off all the items at the salon for her to distribute. She told her husband, "Hey I am going to need you for a minute to help me lift a things." He says, "Well, *** is here, he can help you." I said, "Hold the fuck on, these muscles are for show only." The entire salon busted up laughing. I explained I lift heavy things in a very specific manner. Anything outside of that, I hire people. That is how you get hurt. I can call up my strongman buddies. They all work at furniture moving businesses. They do this shit for fun and as a living.

 

[Yano]

Haha. Bro you know I have story on this one.

I was at the tanning salon. I am friends with the owners and the wife is a bikini competitor. Anyways, she works for Amazon as a delivery driver and they drop off all the items at the salon for her to distribute. She told her husband, "Hey I am going to need you for a minute to help me lift a things." He says, "Well, *** is here, he can help you." I said, "Hold the fuck on, these muscles are for show only." The entire salon busted up laughing. I explained I lift heavy things in a very specific manner. Anything outside of that, I hire people. That is how you get hurt. I can call up my strongman buddies. They all work at furniture moving businesses. They do this shit for fun and as a living.

I'm fucked on that cus some folks that have known me a long time know I started out moving pianos for Safeway in Jersey/New York

They've seen me shove 2 guys and a 9ft concert grand up a stairway haaaahaahah

 

[genetic freak]

I don't know why, 45-60 minute workouts take 2 hours. Oh yeah, I know why, everyone wants to stop me and ask fucking questions despite my shirt actually saying, "Contest prep. I am tired, hungry and cranky. It is in your best interest to leave me the f*ck alone." I had these shirts made for me and my clients going through prep.

Muscle round day! I was supposed to do muscle rounds yesterday, but with the elbow and training at home, it wasn't a conducive environment for muscle rounds. As a reminder, muscle rounds are taking a weight you would fail around 12 reps and performing 4-6 reps for 6 rounds with 6 deep breaths between rounds, stretching 12 reps into 24-36 reps in a short period of time.

Cable rear delt fly 40 lbs x 5/5/5/5/5/5
DC row 120 lbs x 5/5/5/5/5/9 (I used the rope instead of the Prime attachment, so I had to go down in weight a bit.)
Neutral grip pull down upper back focus 190 lbs x 5/5/5/5/5/6
ISO row upper back focus 225 lbs x 4/4/4/4/4/4
Arsenal t-bar row top set 160 lbs x 10/back off set 135 lbs x 10 (I love this t-bar. Humbling AF, so it barely gets used. To put it into perspective, I can do 5 plates on the front and 6 plates on the back of the Cybex t-bar for 12-15 reps. I can't do 4 plates on this t-bar.)
Single arm overhead cable curl 55 lbs x 15/7/5 (Rest pause set)

 

[Yano]

Again , all it takes is the proper pump cover haaaahahaah we gota go shopping one day

https://www.amazon.com/Look-Like-Fucking-People-Person/dp/B07SWCF1Z7?customId=B078RZCQZR&customizationToken=MC_Assembly_1%23B078RZCQZR&th=1

 

[genetic freak]

Kind of muscle round day. Muscle rounds for the first two exercises then straight sets after that.

Laying leg curls 110 lbs x 5/5/5/5/5/5 (Guys give me a hard time about what little weight I use on these, but I keep constant tension on the hamstrings. No butt/hip kip. I actually push my upper body up off the pad to force my hips into the pad.)
Leg extensions 265 lbs x 5/5/5/5/5/3
Hip thrust machine top set 900 lbs x 6/back off sets 720 lbs x 6 and 540 lbs x 8 (I thought my hamstring would pop.)
Belt squat top set 788 lbs x 10/back off set 608 lbs x 10 (Bottomed out the lever with each rep.)
Machine calf extensions 450 lbs x 12/12/12
Weighted sissy squat 302 lbs x 21 (BW + Kettlebell)

Like 60,000 lbs of volume just from working sets. If I counted by warm up sets it would be around 90k.

 

[Yano]

Like 60,000 lbs of volume just from working sets. If I counted by warm up sets it would be around 90k.

Fuck Yeah !!!!

I used to do that for fun , ive got some old notebooks that show I moved like 54 tons in 3 hours when it was all added up haahahaah.

 

[genetic freak]

Fuck Yeah !!!!

I used to do that for fun , ive got some old notebooks that show I moved like 54 tons in 3 hours when it was all added up haahahaah.

That is awesome!

I use EverFit as my coaching platform. It tracks all my clients training in real time and records all history. It is pretty cool, because it is a lifetime logbook. They can leave and come back or transfer to another coach he uses the app and their data transfers. Anyways, I like to give them shit sometimes. All in good fun. "Bro, you post all this shit on IG about being strong AF, but in your leg session you only moved 35k across your warm up, feeders and working sets. I do 30k more than that with just my working sets."

 

[Yano]

That is awesome!

I use EverFit as my coaching platform. It tracks all my clients training in real time and records all history. It is pretty cool, because it is a lifetime logbook. They can leave and come back or transfer to another coach he uses the app and their data transfers. Anyways, I like to give them shit sometimes. All in good fun. "Bro, you post all this shit on IG about being strong AF, but in your leg session you only moved 35k across your warm up, feeders and working sets. I do 30k more than that with just my working sets."

Oh that is fucking cool as hell , Ive just got a few shelves n boxes of old notebooks

 

[genetic freak]

Oh that is fucking cool as hell , Ive just got a few shelves n boxes of old notebooks

Me too. I have logs all the way back to like 2004. I go through some of them every once in a while just to look at how strong I used to be. Haha.

Just arms today.
Arsenal Overhead Tricep Extension 322 lbs x 14/5/4 (Rest pause set. This machine sucks. I had the seat all the way up, so I could get the maximum range of motion and maxed it out. Added my Bare Steel gym pin and was able to add a 10 kg plate. The pin holds more, but the hole of the plate is much larger than the pin and the magnets wouldn't hold a heavier plate.)
Drag curls 100 lbs x 16/16/16 (Myo matching set 1:00 between sets.)

 

[Go Away]

Muscle rounds sounds brutal! Cool, but brutal. Do you notice any wild tendon issues or advanced inflammation issues once you started?

 

[genetic freak]

Muscle rounds sounds brutal! Cool, but brutal. Do you notice any wild tendon issues or advanced inflammation issues once you started?

Actually, muscle rounds are not that bad. I think they are a lot less taxing on the joints, tendons, ligaments, CNS, etc... than rest pause sets, as you only take the last round to failure. It is just a lot of volume for weight you would fail around 12 reps with, as now you are getting 24-36 reps with it in a couple minutes. That being said, some exercises are a lot worse than others. Rows are probably the worst. A Cobra or Versa Grip is an absolute must. You need something that hooks up quickly and you are doing to need something to prevent you from overgripping. I have some guys who will "man up" and tell me they don't need straps. I just say, okay, you will see. Sure enough, they get some tennis elbow from gripping too hard.

Push day. Last week before prep, so shenanigans are coming to an end. Pretty much tomorrow is the last day of them.

Pec dec 300 lbs x 10
Smith incline press top set 405 lbs x 4/365 lbs x 8/315 lbs x 8 (This Smith is counterbalanced, so it is not a true 405 lbs and doesn't have a listed starter weight.)
Single arm low cable cross 25 lbs x 18 (I should have looked at my data, as I did 30 lbs last time...)
Hanshaw lateral superset 35/70 lbs x 15/15/15 (Myo matching with 1:30 between sets. I had to split the last one into 8/7. I was fucking gassed.)
Meadows front dumbbell raise 30 lbs x 15/8/4 (Rest pause set)
Arsenal Overhead Tricep Extension top set 322 lbs + blue band x 8/back off sets 322 lbs x 10 and 300 lbs x 10 (2 minutes between sets. So I decided to give it another try. I put a 90 lbs dumbbell behind it and took a blue band and looped it around the extension bar then 3 times around the dumbbell. I had a crowd in the gym, because they thought I was crazy. It was alright, because I needed to have one of them step on the assist bar for me to reach the extension bar, as I did this standing as well to increase the range of motion. Much better than yesterday.)

 

[genetic freak]

Last day of shenanigans and it was a good one.

Rear delt fly machine top set 220 lbs x 14/back off set 205 lbs x 14 (It seems like every week I go up in weight and hit the same number of reps as last week, which is great. I do a really good job isolating my rear delts too. Straight arms, throwing the weight out to the walls and not pulling back. Probably why when I turn sideways it looks like little mountains sticking out.)
Lat row top set 90 lbs x 13/back off set 70 lbs x 14
Dumbbell upright row 50 lbs x 23/12/10 (Rest pause set. This was the first time I ever strapped up for them and realized, I should have went heavier. These are pulled wide to the armpits with a slight forward lean to target the traps and upper back.)
Cable concentration curl 60 lbs x 15/8/6 (Rest pause set.)
V-Grip pull down 200 lbs x 12/170 lbs x 5/140 lbs x 5 (Drop set.)
Mammoth Bar shenanigans top set(s) 748 lbs x 1 (Could have done more, but prep starts Thursday....)/637 lbs x 5 (This was actually a warm up that I probably could have pulled for 8-10.)

Mammoth Bar.... Fun AF. I have a really smooth pull, likely stemming from all my years of heavy ass RDLs. I set up really well on the Mammoth Bar, which will kick your ass if you are a "jerk" puller. If you hitch, you are fucked. It will whip you into next week. If you try and hook grip, overhand or mix grip it, you are fucked. Even if you get it to the top successfully, it starts whipping like helicopter blades and will while right out of your hands. Due to my form, I outpulled everyone. Even the guy who sumos 828 for reps. They are out of their element and I am right in mine. The stronman guys loved it, as I put the sumo powerlifters to shame. A lowly bodybuilder. Haha