Freak's Training Log

[genetic freak]

60 minutes on the treadmill followed by some ab work.

 

[genetic freak]

Squats (6) feeder sets, 545 lbs x 8 (I could have gotten at least one more, but this is technically just a warm up exercise.)
Straight leg deadlifts (3) feeder sets, 315 lbs x 15/275 lbs x 15 (I went too heavy with these last time and really did not feel it in my hamstrings, so I lighted the load and slowed the rep to get a better mind muscle connection.)
Straight leg deadlift stretch 60 seconds
Bulgarian split squat drop set of death
Quad stretch 60 seconds
Incline laying dumbbell tricep extension (4) feeder sets, 55 lbs x 20/8/7 (10 breath rest pause between working sets.)
Band tricep stretch 60 seconds
Standing calf raises with dip belt (2) feeder sets, BW + 90 lbs x 50
Calf stretch 60 seconds
Dumbbell preacher curls (4) feeder sets, 45 lbs x 12/7/5 (10 breath rest pause between working sets.)
Band bicep stretch 2x30 seconds (The pump was too much to go a full 60 seconds.)

 

[genetic freak]

60 minutes on the treadmill.

 

[genetic freak]

60 minutes on the treadmill.

 

[genetic freak]

Incline dumbbell fly (4) warm up sets
Incline bench press (3) feeder sets, 315 lbs x 9/4/2 (15 breath rest pause between working sets.)
Incline dumbbell fly stretch 60 seconds
Wide grip pull ups (4) feeder sets, BW + 60 lbs x 9/4/3 (15 breath rest pause between working sets.)
Hanging pull up stretch 60 seconds
Band lateral raises (2) warm up sets
Band rear delt fly (2) warm up sets
Military press (3) feeder sets, 275 lbs x 6/225 lbs x 8 (back off set) (I intended to do a rest pause here, but 275 lbs crushed me. Not sure what happened, but hopefully it was isolated to just today.)
Handcuff stretch 60 seconds
Deadlifts (4) feeder sets, 535 lbs x 10 (I thought I was only going to get 3-4 after I pulled the first rep, but I found another gear. That 10th rep probably took 10 seconds to complete.)
SLDL stretch 60 seconds

 

[genetic freak]

60 minutes on the treadmill followed by some ab work.

 

[genetic freak]

Linear hack squat (6) feeder sets, 690 lbs x 8 (These were done with a 4 count negative and I made sure I buried it to the stopper on each rep. Quads were on fire.)
Laying leg curl (3) feeder sets, 150 lbs x 10/125 x 6/100 x 5 (Drop set. I performed a 10 count iso hold on the last rep of each drop.)
SLDL stretch 60 seconds
Leg extensions muscle round 250 lbs.
Quad stretch 60 seconds
Machine preacher curls (5) feeder sets, 200 lbs x 12/5/2 (15 breath rest pause between working sets.)
Band bicep stretch 60 seconds
Machine v-grip tricep extension (4) feeder sets, 250 lbs x 31/9/5 (15 breath rest pause between working sets.)
Band tricep stretch 60 seconds
Hammer curls (2) feeder sets, 75 lbs x 12 (My collar bone was popping with each rep, so I decided this was a good place to stop.)
Abductor (2) feeder sets, 225 lbs x 13 + 7 partial reps
Adductor (2) feeder sets, 225 lbs x 15 + 5 partial reps
Machine seated calf extensions 300 lbs x 50/50 (30 second stretch after each set.)

 

[genetic freak]

Swam for an hour tonight. I hate swimming.

 

[Btcowboy]

Swam for an hour tonight. I hate swimming.

Ha I swam last night in the river... we do maintenance training for swift water rescue so a couple more weeks

 

[genetic freak]

Ha I swam last night in the river... we do maintenance training for swift water rescue so a couple more weeks

Swimming crushes me. I have a negative buoyancy even with a full lung inflation, so it is struggle sometimes. Unfortunately, my son inherited this. Full lung inflation and he is floating two feet below the surface of the water.

Tren and winstrol make it worse. Haha.

60 minutes on the treadmill this morning followed by some ab work.

 

[Btcowboy]

Swimming crushes me. I have a negative buoyancy even with a full lung inflation, so it is struggle sometimes. Unfortunately, my son inherited this. Full lung inflation and he is floating two feet below the surface of the water.

Tren and winstrol make it worse. Haha.

60 minutes on the treadmill this morning followed by some ab work.

That sucks, thankfully we are jn drysuits with PFDs do buoyancy not an issue. Our struggle is current and the victim lol

 

[genetic freak]

That sucks, thankfully we are jn drysuits with PFDs do buoyancy not an issue. Our struggle is current and the victim lol

Yeah, my son is worried about treading water, but I told him it would be easy. We tread water in uniform, so you can use your uniform as a flotation device. I am sure you probably already know this, but grab your collar and blow a bunch of air into your blouse then hold your collar tight around your neck. It will form a nice air pocket around your shoulders and works just as well as a PFD. You just have to remember to splash some water on your shoulders every once in a while to keep them wet, so the air does not escape the pores of the fabric. If it does, just blow air into your blouse again.