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Freak's Training Log

genetic freak

genetic freak

VIP Member
Dec 28, 2015
722
702
Incline dumbbell fly 4x10 (warm up)
Hammer strength horizontal bench press (2) feeder sets, 5 plates x 10/3, 4 plates x 6 (15 breath rest pause between working sets. I forget what the starting weight of the machine is, but it is probably around 20 lbs, so the first two working sets was 470 lbs. I had to back it off for the third. I do not think I could have pressed 470 lbs for even one on the third working set.)
Dumbbell fly stretch 60 seconds
T-bar row (5) feeder sets, 8 plates x 11, 5 plates x 10 (back off set)
V-grip pull down (2) feeder sets, 260 lbs x 12/5/4 (15 breath rest pause between working sets.)
Hanging pull up stretch 60 seconds
Face pulls 4x10 (warm up)
Hammer strength iso lateral shoulder press (2) feeder sets, 5 plates x 9/4 plates x 6/3 plates x 6/2 plates x 12 (Drop set. This is the most I have ever pressed on this machine. My last workout my heaviest set was 4 plates each side for 14. I wasn't sure I was going to be able to budge 5 plates, but it wasn't that bad.)
Band cross body shoulder stretch 60 seconds
Band shoulder stretch 60 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
722
702
Squats (5) warm up sets (Final set was 405 lbs x 10 with a 2 count pause at the bottom.)
Dumbbell SLDL (3) feeder sets, 100 lbs x 25/15/12 (15 breath rest pause between working sets.)
SLDL stretch 60 seconds
Sissy squat (2) feeder sets, BW + 90 lbs x 20/16/13 (15 breath rest pause between working sets.)
Quad stretch 60 seconds
Laying incline cable extensions (4) feeder sets, 100 lbs x 19/8/5 (15 breath rest pause between working sets.)
Band tricep stretch 60 seconds
EZ bar curl (3) feeder sets, 115 lbs x 25/11/9 (15 breath rest pause between working sets.)
Band biep stretch 60 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
722
702
I have been driving across country the last couple days and my energy levels were low, so my numbers are not great.

Incline dumbbell fly 4x10 (warm up)
Incline dumbbell press (3) feeder sets, 125 lbs x 15/7/3 (15 breath rest pause between working sets.)
Incline dumbbell fly stretch 60 seconds
Chest supported T-bar row (4) feeder sets, 5 plates x 12 and 3 plates x 9 (back off set)
Single arm pull downs (3) feeder sets, 75 lbs x 15/9/6 (15 breath rest pause between working sets.)
Hanging lat stretch 60 twists
Side lateral machine 3x10 (warm up)
Machine shoulder press (2) feeder sets, 215 lbs x 12/5/3 (15 breath rest pause between working sets. This resistance felt heavier than the hammer strength machines I load 400+ lbs with.)
Band shoulder stretch 60 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
722
702
30 minutes on the treadmill last night and 30 minutes this morning followed by some ab work.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
722
702
Working out while travelling is always fun. All the alpha males are like a bunch of dogs sniffing each other's butts in the gym. The locals are like, "who is this guy". Then they are always looking over to see what kind of weight you are pushing. Chicks are checking you out to see if you have a ring on and some could give zero f**ks. There are some serious hotties in this gym.

Leg press (6) warm up sets (I didn't see what the starting weight on the machine was, but my last set was 34 plates for 8.)
Seated leg curl (3) feeder sets, 200 lbs x 11/7/4 (15 breath rest pause between working sets. I wish my regular gym had one of these.)
SLDL stretch 60 seconds
Leg extensions (2) feeder sets, 250 lbs x 15/9/6 (15 breath rest pause between working sets. I wish my regular gym had this style of leg extension. It was the smoothest movement and the resistance was the same throughout the entire rep.)
Quad stretch 60 seconds
Adductor (1) feeder set, 200 lbs x 18 + 2 partials
Abductor (1) feeder set, 200 lbs x 20
Standing calf machine (3) feeder sets, 550 lbs x 15 (I wish my regular gym had this.)
Calf stretch 60 seconds
Overhead dumbbell tricep extension (4) feeder sets, 125 lbs x 25/11/8 (15 breath rest pause between working sets. This is where this gym sucks. Dumbbells only go to 125 lbs. Weak...)
Band tricep stretch 60 seconds
Alternating dumbbell curls (4) feeder sets, 35 lbs x 16/10/8 (15 breath rest pause between working sets. These were light for a reason. I wanted to focus on the squeeze at the top. Since I have been back on DC training my arms are regressing. I have actually lost 3/4 of an inch on my upper arms with my BF remaining the same.)
Band bicep stretch 60 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
722
702
30 minutes on the treadmill followed by 20 minutes of HIIT on the bike. I ate a lot of food catching up with my battle buddies this week that I need to work off. Muscles look huge, because they are full of glycogen, but my midsection and thighs are holding a ton of water.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
722
702
Yesterday I did 30 minutes on the treadmill followed by 10 minutes of HIIT on the bike and some ab work.

Today
Incline dumbbell fly (4) warm up sets
Incline bench press (2) feeder sets, 315 lbs x 11/275 lbs x 8/225 lbs x 8/185 lbs x 10 (Rest only long enough to change weight, 20-25 seconds.)
Incline dumbbell fly stretch 60 seconds
Meadows' Row (4) feeder sets, 125 lbs x 18/8/4 (15 breath rest pause between working sets. The weight is the plates only. I do not want to do the math to figure out how much the actual resistance is.)
Dumbbell pullover (2) feeder sets, 100 lbs x 21 (Straight arms. If elbows bend the rep doesn't count.)
Hanging lat stretch 60 seconds
Military press (2) feeder sets, 225 lbs x 15/185 lbs x 12/135 lbs x 13 (Rest only long enough to change weight, 20-25 seconds.)
Band rear delt fly 2x30 purple band
Cross body band shoulder stretch 60 seconds
Handcuff stretch 60 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
722
702
I got a big compliment today in the way of "an ass chewing". An older trainer in the gym who mentioned my quads were something to be proud of before, asked if I competed, to which I told him, no. Man, he chewed me up and down for about 15 minutes for not competing. Told me I was wasting a talent. I told him it has crossed my mind and I have gone to shows to check them out, but never took the steps to do it. I have so many other things I like to do and I figure if I was going to do a show I have to go all in for 3-4 months prior to the show. I cannot do that and I cannot get on stage without giving 100%. Anyways, he is about the 50th person to ask me that at the gym in the last year, so I guess I am doing something right.

Hack squat (5) feeder sets, 690 lbs x 10/420 lbs x 10 (back off set) (I buried each one of these reps to the stopper. Felt great, but the outside of my left quad feels a bit strained.)
Laying leg curl muscle round 100 lbs
SLDL stretch 60 seconds
Leg extension muscle round 250 lbs
Quad stretch 60 seconds
Laying dumbbell extenions (4) feeder sets, 75 lbs x 8/65 lbs x 5/55 lbs x 5/50 lbs x 5 (drop set)
Band tricep stretch 60 seconds
Abductor (2) feeder sets, 225 lbs x 15 + 5 partials
Adductor (2) feeder sets, 225 lbs x 19 + 1 partial (Someday I will figure out why I can only do 10 reps one day and 19 reps another day.)
Overhead double arm cable curls (4) feeder sets, 40 lbs x 16/9/6 (15 breath rest pause between working sets.)
Band bicep stretch 60 seconds
Hammer strength seated calf raises (3) feeder sets, 6 plates x 25
Calf stretch 30 seconds
Hammer strength grippers 3 plates x 25/25
 
Btcowboy

Btcowboy

MuscleHead
Apr 17, 2022
280
236
I got a big compliment today in the way of "an ass chewing". An older trainer in the gym who mentioned my quads were something to be proud of before, asked if I competed, to which I told him, no. Man, he chewed me up and down for about 15 minutes for not competing. Told me I was wasting a talent. I told him it has crossed my mind and I have gone to shows to check them out, but never took the steps to do it. I have so many other things I like to do and I figure if I was going to do a show I have to go all in for 3-4 months prior to the show. I cannot do that and I cannot get on stage without giving 100%. Anyways, he is about the 50th person to ask me that at the gym in the last year, so I guess I am doing something right.

Hack squat (5) feeder sets, 690 lbs x 10/420 lbs x 10 (back off set) (I buried each one of these reps to the stopper. Felt great, but the outside of my left quad feels a bit strained.)
Laying leg curl muscle round 100 lbs
SLDL stretch 60 seconds
Leg extension muscle round 250 lbs
Quad stretch 60 seconds
Laying dumbbell extenions (4) feeder sets, 75 lbs x 8/65 lbs x 5/55 lbs x 5/50 lbs x 5 (drop set)
Band tricep stretch 60 seconds
Abductor (2) feeder sets, 225 lbs x 15 + 5 partials
Adductor (2) feeder sets, 225 lbs x 19 + 1 partial (Someday I will figure out why I can only do 10 reps one day and 19 reps another day.)
Overhead double arm cable curls (4) feeder sets, 40 lbs x 16/9/6 (15 breath rest pause between working sets.)
Band bicep stretch 60 seconds
Hammer strength seated calf raises (3) feeder sets, 6 plates x 25
Calf stretch 30 seconds
Hammer strength grippers 3 plates x 25/25
Maybe you should, no real reason not to.
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,096
680
I got a big compliment today in the way of "an ass chewing". An older trainer in the gym who mentioned my quads were something to be proud of before, asked if I competed, to which I told him, no. Man, he chewed me up and down for about 15 minutes for not competing. Told me I was wasting a talent. I told him it has crossed my mind and I have gone to shows to check them out, but never took the steps to do it. I have so many other things I like to do and I figure if I was going to do a show I have to go all in for 3-4 months prior to the show. I cannot do that and I cannot get on stage without giving 100%. Anyways, he is about the 50th person to ask me that at the gym in the last year, so I guess I am doing something right.

Hack squat (5) feeder sets, 690 lbs x 10/420 lbs x 10 (back off set) (I buried each one of these reps to the stopper. Felt great, but the outside of my left quad feels a bit strained.)
Laying leg curl muscle round 100 lbs
SLDL stretch 60 seconds
Leg extension muscle round 250 lbs
Quad stretch 60 seconds
Laying dumbbell extenions (4) feeder sets, 75 lbs x 8/65 lbs x 5/55 lbs x 5/50 lbs x 5 (drop set)
Band tricep stretch 60 seconds
Abductor (2) feeder sets, 225 lbs x 15 + 5 partials
Adductor (2) feeder sets, 225 lbs x 19 + 1 partial (Someday I will figure out why I can only do 10 reps one day and 19 reps another day.)
Overhead double arm cable curls (4) feeder sets, 40 lbs x 16/9/6 (15 breath rest pause between working sets.)
Band bicep stretch 60 seconds
Hammer strength seated calf raises (3) feeder sets, 6 plates x 25
Calf stretch 30 seconds
Hammer strength grippers 3 plates x 25/25

he is right about one thing, you got quads and hams like animals.
 
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