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Freak's Training Log

genetic freak

genetic freak

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Dec 28, 2015
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A little background information for the log. I started lifting when I joined the Marine Corps 25 years ago. It was basically a bro split up until I was 25 years old. I started following Dante Trudel and picked up DC training. From 25-30 years old I went from 195 lbs to 255 lbs doing DC training and my lifts went from 315 lbs bench, 405 lbs squat and 455 lbs deadlift to 505 lbs bench, 710 lbs squat and 730 lbs deadlift. Then I went to a small combat operations post in Afghanistan that had no weights. I ended up just running a lot and doing combat conditioning drills and dropped from 255 lbs to 195 lbs in 7 months. I pretty much maintained that weight when returned from the deployment, because the Marine Corps prefers guys to be lean and mean and I wanted to eventually be promoted. I stuck to running and combat conditioning. I retired a couple years ago and did the defense contractor gig, which pretty much had me travelling a lot. Training was an afterthought. I got really fat, like 260 lbs and untrained. I seen a picture of myself last June and was disgusted, so I made it a point to focus on my health. I was fat, but luckily I still had quite a bit of strength stored in my body. Muscle memory is awesome. I have been following a DC style, but with some adjustments. Currently I am in a couple weeks of deload, as the only break I have taken from training is the one week I had COVID back in October. This morning I was 216 lbs on the scale. BF is probably 8-10%. It is hard to tell with me. I carry vascularity everywhere a guy who is 8% should, but I still have some fat in my front lower abdominal and obliques. I actually have vascularity in my core between those sections.

Typical training split

Chest/back/shoulders
Legs/triceps/biceps
Rest/abs
Repeat

I only do two exercises per body part (Except legs. I do a compound movement then one exercise per component of the leg), but I do a lot of intensity training, i.e. rest pause, muscle rounds, widow makers, drop sets, etc... I also do an extreme stretch after each body part is finished.

During my deload

Chest/Back
Shoulders/triceps/biceps
Legs
Rest/abs
Repeat

When my deload is complete I may go back to my previous split or change it up a bit.

I also do "cardio" every day (twice on most days). I just walk on the treadmill or do walk/run intervals in the morning then walk with the wife in the evening. I do not really call it cardio, because my HR never goes above 117 when I am running my intervals.

Currently just running 125 mg of test for TRT. Plan to add some stuff starting in June.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
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276
Still deloading, so no intensity training. There would be a few more sets if I added intensity training and the rep range would be lower.

Today

30 minutes on the treadmill, running (8-10 mph) 30 seconds and walking (3.5 mph) 90.

Laying hamstring curls with bands 4x10 (warm up)
SLDL 1x10, 315 lbs x 20 (feet together)
SLDL stretch 60 seconds
Bulgarian split squats 4x10 (warm up)
Belt squats 1x10, 5 plates x 25
Quad stretch 60 seconds
Abductor 1x15, 50 lbs band x 25
Adductor 1x15, 50 lbs band x 25
Seated calf extensions 2x20, 315 lbs x 20
Calf stretch 60 seconds
 
genetic freak

genetic freak

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Dec 28, 2015
340
276
Just 30 minutes on the treadmill this morning followed by some ab work. I added an additional meal each day now that I am walking with my wife in the evenings, but it is not enough. Weight continues to come down too fast. Yes, vascularity is increasing each day; quads look like they are covered in spider webs. However, I am looking flat as hell. I prefer to slow roll my fat loss, so I don't lose any muscle.
 
R

rawdeal

TID Board Of Directors
Nov 29, 2013
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THIS is gonna be an interesting log. Always interested in how guys design their splits, DC or otherwise, so as to avoid hitting a muscle too many times per week.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
340
276
THIS is gonna be an interesting log. Always interested in how guys design their splits, DC or otherwise, so as to avoid hitting a muscle too many times per week.
What I found from DC or Fortitude style training is you have to be really in tune with your body and adjust quickly to avoid overtraining. I cannot gauge recovery by soreness, because I only get sore when I try something new. I can squat 495x10 or 405x20 or deadlift 585x10 and not be sore the next or the following day, because those movements are normal in my routine. I just go by feel. If my energy levels are in the tank, I might back off a little bit. If I am still making progress, I might push through.

Also, eat, eat and eat some more. You would be surprised at how much food you need to eat on those routines. For example, I am eating 3000-3500 calories a day over 7 meals and feel like I am starving. I am giving it another week and I am probably going to bump it to 3500-4000 calories, because I am actually dropping weight, FAST.
 
two_slug

two_slug

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Mar 7, 2012
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As a HIT ( Jones and Mentzer ) and DC devotee, I'm looking forward to following this thread brother. :)
 
genetic freak

genetic freak

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Dec 28, 2015
340
276
As a HIT ( Jones and Mentzer ) and DC devotee, I'm looking forward to following this thread brother. :)
Thanks brother. I am on vacation next week and will start with the intensity once I get back. I really needed this vacation. The only workouts I missed in the last two years are the five days I took off when I had COVID. It didn't matter if it was Thanksgiving, Christmas, opening day of rifle season, etc... I still found time to get the workout in. I either woke up at 0200 and started training before I went hunting or I trained once I got back. Even if I drug a deer out of the woods and had to process them up that night.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
340
276
30 minutes on the treadmill, running 30 seconds and walking 90.

Decline dumbbell fly 60 lbs x 10/10/10/10 (warm up)
Wide grip bench press 2x10, 335 lbs x 14 (felt great)
Reverse grip incline dumbbell press 1x10, 60 lbs x 30 (good pump)
Dumbbell fly stretch 60 seconds
Cable pullovers 90 lbs x 10/10/10/10 (warm up)
Corner bar row 2x10, 6 plates x 22
Pull ups 1x10, BW + 25 lbs x 15 (brief pause at the top for a good squeeze and brief pause at the bottom for a full stretch)
Pull up stretch 60 seconds
 
two_slug

two_slug

VIP Member
Mar 7, 2012
553
383
30 minutes on the treadmill, running 30 seconds and walking 90.

Decline dumbbell fly 60 lbs x 10/10/10/10 (warm up)
Wide grip bench press 2x10, 335 lbs x 14 (felt great)
Reverse grip incline dumbbell press 1x10, 60 lbs x 30 (good pump)
Dumbbell fly stretch 60 seconds
Cable pullovers 90 lbs x 10/10/10/10 (warm up)
Corner bar row 2x10, 6 plates x 22
Pull ups 1x10, BW + 25 lbs x 15 (brief pause at the top for a good squeeze and brief pause at the bottom for a full stretch)
Pull up stretch 60 seconds
I'm a little confused with the Reverse DB Inclines. Do you mean 30 reps with 60lb db's? If so, you have some strong fucking wrists. Nice work on the T-bar rows and the overall workout brother!
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
340
276
I'm a little confused with the Reverse DB Inclines. Do you mean 30 reps with 60lb db's? If so, you have some strong fucking wrists. Nice work on the T-bar rows and the overall workout brother!
Yes, 30 reps with 60 lbs dumbbells. Thanks!
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
340
276
Vacation training. I brought my bands and adjustable dumbbells, so I could still do a little training if I am not wiped out from paddling around all day in the wind.

Yesterday
Band front delt raises 50 lbs x 10/10/10/10 (warm up)
Dumbbell z-press 1x20, 50 lbs x 30
Band rear delt raises 40 lbs x 20/20
Hands behind the back shoulder stretch 60 seconds
Laying dumbbell extensions 35 lbs x 10/10/10/10 (warm up)
Bench dips 1x15, BW + 50 lbs x 50
Band tricep stretch 60 seconds
Alternating dumbbell curls 35 lbs x 10/10/10/10 (warm up)
Hammer curls 1x10, 50 lbs x 30
Wall bicep stretch 60 seconds
 
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