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Freak's Training Log

genetic freak

genetic freak

VIP Member
Dec 28, 2015
457
376
Squats (4) feeder sets, 315 lbs x 25/8/8 (15 breath rest pause between working sets. I wanted to get 50 reps, but my back was so damn tight I had to stop while my quads were just getting into it. I should have worn my belt damn it!)
Belt squat (1) feeder set, 225 lbs x 25
Quad stretch 60 seconds
Straight leg deadlift (1) feeder set, 275 lbs x 20
Straight leg deadlift stretch 60 seconds
Close grip bench press (4) feeder sets, 315 lbs x 12/275 lbs x 9/225 lbs x 9 (10 breath rest pause between working sets.)
Band tricep stretch 60 seconds
Laying dumbbell curls (3) feeder sets, 45 lbs x 11/6/5 (10 breath rest pause between working sets.)
Band bicep stretch 60 seconds
Standing calf extensions (2) feeder sets, BW + 90 lbs x 50
Calf stretch 60 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
457
376
Had a rough night last night. I went swimming yesterday and I started cramping up pretty bad. I took some electrolytes and pounded the water until I went to bed, but ended up waking up at 11:40 and my body was locking up pretty bad (lower back, legs, traps and neck). When I tried to stretch my lower back and legs I just got shooting and burning pain up and down my legs and back. I took a muscle relaxer, but by 1:30 nothing was better. I thought about going to the hospital, but luckily I never throw any medicine out and had some oxy that I never took following my shoulder surgery. I popped one of those suckers and 10 minutes later I was pain free and could move just fine. Went back to sleep and slept until 6:00.

Incline dumbbell fly (4) warm up sets
Incline dumbbell press (2) feeder sets, 150 lbs x 11/125 lbs x 15 (back off set)
Incline dumbbell fly stretch 60 seconds
Hammer strength iso lateral row (4) feeder sets, 5 plates x 17/9/5 (15 breath rest pause between working sets. My left side could have done a few more, but I always do my weak side first and stop at the same reps with my strong side.)
Neutral grip lat pull down (2) feeder sets, 260 lbs x 10/220 lbs x 5/180 lbs x 7 (drop set)
Hanging lat stretch 30 seconds x 2 (forearm pump was too much to do 60 seconds straight)
Smith machine military press (3) feeder sets, 315 lbs x 12/6/3 (15 breath rest pause between working sets.)
Face pulls 45 lbs x 30/30
Cross body band shoulder stretch 60 seconds
Band shoulder stretch 60 seconds
 
Btcowboy

Btcowboy

Senior Member
Apr 17, 2022
169
97
Had a rough night last night. I went swimming yesterday and I started cramping up pretty bad. I took some electrolytes and pounded the water until I went to bed, but ended up waking up at 11:40 and my body was locking up pretty bad (lower back, legs, traps and neck). When I tried to stretch my lower back and legs I just got shooting and burning pain up and down my legs and back. I took a muscle relaxer, but by 1:30 nothing was better. I thought about going to the hospital, but luckily I never throw any medicine out and had some oxy that I never took following my shoulder surgery. I popped one of those suckers and 10 minutes later I was pain free and could move just fine. Went back to sleep and slept until 6:00.

Incline dumbbell fly (4) warm up sets
Incline dumbbell press (2) feeder sets, 150 lbs x 11/125 lbs x 15 (back off set)
Incline dumbbell fly stretch 60 seconds
Hammer strength iso lateral row (4) feeder sets, 5 plates x 17/9/5 (15 breath rest pause between working sets. My left side could have done a few more, but I always do my weak side first and stop at the same reps with my strong side.)
Neutral grip lat pull down (2) feeder sets, 260 lbs x 10/220 lbs x 5/180 lbs x 7 (drop set)
Hanging lat stretch 30 seconds x 2 (forearm pump was too much to do 60 seconds straight)
Smith machine military press (3) feeder sets, 315 lbs x 12/6/3 (15 breath rest pause between working sets.)
Face pulls 45 lbs x 30/30
Cross body band shoulder stretch 60 seconds
Band shoulder stretch 60 seconds
Jesus, would be interested in hearing what the cramps were from
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
457
376
Jesus, would be interested in hearing what the cramps were from
I think it is a mineral/water imbalance. It has happened to me in the past a couple times. Each time I can recall I got caught up in doing something that was labor intensive and did not hydrate or eat like I should have. Couple that with how intensely I train and it hits you hard. I am still having some after effects. Lower back, hips, legs and neck are super tight with a little discomfort. I think I am skipping legs tomorrow.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
457
376
The lower back and hips are still a bit tight, so no hinge movements today for legs. Kind of sucks, but I am not going through that crap again.

Leg extensions (5) feeder sets, 250 lbs x 22/10/7 (15 breath rest pause between working sets.)
Quad stretch 60 seconds
Laying leg extensions (5) feeder sets, 150 lbs x 16/7/5 (15 breath rest pause between working sets.)
SLDL stretch 60 seconds
Overhead dumbbell extension (4) feeder sets, 150 lbs x 17/8/5 (15 breath rest pause between working sets.)
Band tricep stretch 60 seconds
Machine preacher curl (4) feeder sets, 200 lbs x 9/150 lbs x 6/120 lbs x 8 (15 breath rest pause between working sets.)
Band bicep stretch 60 seconds
Adductor (2) feeder sets, 225 lbs x 17 + 3 partials
Abductor (2) feeder sets, 270 lbs x 8 + 4 partials (I have officially maxed out the number of plates you can put on the Hammer Strength machine, so it is only going to be more reps from here on out as far as progression.)
Calf extension machine 325 lbs x 50/50 (30 second calf stretch after each set.)
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
457
376
Memorial Day weekend is always rough for me. I suffer a lot of survivor's guilt, having been a leader making decisions that essential cost Marine lives. I try and stay busy AF to keep my mind off of it, but I also end up missing meals and supplements and my water intake is way down. Today's workout suffered a bit, because of it.

Incline dumbbell fly (4) warm up sets
Incline bench press (4) feeder sets, 315 lbs x 11/275 lbs x 6/225 lbs x 8 (Drop set)
Decline dumbbell fly stretch 60 seconds
Pull ups (4) feeder sets, BW + 60 lbs x 12/4/3 (15 breath rest pause between working sets.)
One arm landmine row (4) feeder sets, 105 lbs x 21/12/9 (15 breath rest pause between working sets. The weight is the plates. I have no idea the actual resistance with the bar on a pivot.)
Hanging pull up stretch 60 seconds
Military press (3) feeder sets, 225 lbs x 12/185 lbs x 8/135 lbs x 9 (Drop set)
Dusty Hanshaw side lateral superset 25 lbs/60 lbs x 15/15
Cross body band shoulder stretch 60 seconds
Handcuff stretch 60 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
457
376
Forgot to post yesterday's workout.

Leg press (6) warm up sets (Last set was 28 plates for 12. I wanted to do 20, but my quad started acting up around rep 6 and no matter how I adjusted my feet it didn't get any better. Figured it was better to bail out than to push it any farther and risk injury.)
Laying hamstring curls (4) feeder sets, 150 lbs x 16/7/4 (15 breath rest pause between working sets.)
SLDL stretch 60 seconds
Leg extensions (1) feeder set, 250 lbs x 18/8/5 (15 breath rest pause between working sets.)
Quad stretch 2x30 seconds (pump was too great for a full 60 second stretch)
Smith machine overhead extensions (4) feeder sets, 155 lbs x 18/11/6 (15 breath rest pause between working sets. Way better than doing it with a big ass dumbbell.)
Band tricep stretch 60 seconds
Hammer curls (4) warm up sets (Wanted to make this my working exercise, but my elbow sucks right now. When I am pain free I can do 85-90 lbs dumbbells. I am in pain at 40 lbs right now.)
Adductor (2) feeder sets, 270 lbs x 12 + 3 partials
Abductor (2) feeder sets, 270 lbs x 3/225 lbs x 8 + 4 partials (I thought I was ready for 270 lbs, I guess not.)
Overhead cable double bicep curl (2) feeder sets, 40 lbs x 12/7/5 (15 breath rest pause between working sets.)
Band bicep stretch 60 seconds
Hammer strength seated calf raises (2) feeder sets, 6 plates x 30/4 plates x 20 (30 second calf stretch after each set.)

This took forever.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
457
376
Incline dumbbell fly (4) warm up sets
Hammer strength horizontal bench press (4) feeder sets, 5 pps x 11/4/2 (15 breath rest pause between working sets)
Incline dumbbell fly stretch 60 seconds
T-bar row (4) feeder sets, 9 plates x 15/7 plates x 9 (back off set)
V-grip pull downs (2) feeder sets, 260 lbs x 12/5/4 (15 breath rest pause between working sets.)
Hanging lat stretch 60 seconds
Hammer strength shoulder press (3) feeder sets, 5 pps x 10/4 pps x 7/3 pps x 8 (drop set)
Band rear delt fly purple band x 30/30
Cross body band shoulder stretch 60 seconds
Hands behind the back shoulder stretch 60 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
457
376
Linear hack squat (6) warm up sets (Last was 7 pps for 10 and my left quad felt fine.)
Laying hamstring curls (3) feeder sets, 180 lbs x 13/150 lbs x 8/120 lbs x 10 (15 breath rest pause between working sets.)
SLDL stretch 60 seconds
Leg extensions (1) feeder set, 250 lbs x 19/9/6 (15 breath rest pause between working sets.)
Quad stretch 60 seconds
Smith machine close grip bench press (4) feeder sets, 315 lbs x 20/8/5 (15 breath rest pause between working sets.)
Band tricep stretch 60 seconds
Abductor (2) feeder sets, 225 lbs x 17 + 3 partials
Adductor (2) feeder sets, 270 lbs x 12 + 3 partials
W-bar cable curls (5) feeder sets, 95 lbs x 18/8/7 (15 breath rest pause between working sets.)
Band bicep stretch 60 seconds

I ran out of time at the gym, so I will do calves this afternoon.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
457
376
Today was a f**king struggle. I dropped the clen and started ephedra on Monday and yesterday I ended up skipping two meals on accident. The most damaging being my last meal of the day. Ephedra really crushes my appetite and if I don't remember to eat, I won't. Anyways, I woke up looking flat as shit. No vascularity, muscles looked small, etc... I didn't put two and two together and just had my morning shake then went to the gym. By the time I finished dumbbell rows I was going hypoglycemic. Lost focus, cold, sweating, weak, etc... I always have a homemade protein bar in my bag, so I ate half then did a couple sets on the machine pull over. It still wasn't hitting hard enough, so I ate the rest. After about 15 minutes I was good to finish my workout. I just skipped out on pressing for shoulders. I don't think it would have went well.

Incline dumbbell fly (4) warm up sets
Incline dumbbell press (2) feeder sets, 150 lbs x 8/120 x 4/100 x 4 (15 breath rest pause between working sets. This was weak AF. Chalk it up as a loss this week.)
Incline dumbbell fly stretch 60 seconds
Dumbbell row (3) feeder sets, 150 lbs x 20/8/6 (15 breath rest pause between working sets. It has been so long since I did them I had no idea how many I was going to get, but I felt I should have gotten more.)
Machine pullover (2) feeder sets, 250 lbs x 12/200 lbs x 8/150 lbs x 15 (drop set)
Lat pull down stretch 60 seconds
Hammer strength side laterals (3) feeder sets, 45 lbs x 20
Smith machine behind the back shrugs (3) feeder sets, 3 pps x 17/6 (15 breath rest pause between working sets.)
Cross body band shoulder stretch 45 seconds
Hands behind the back shoulder stretch 60 seconds
 
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