Freak's Training Log

[genetic freak]

Squats (5) warm up sets (I wanted to get into some working sets, but my spine really cannot handle the same load my quads can anymore. My last warm up was 405 lbs and at 13 reps my spine was starting to hurt, but my quads barely had any pump.)
SLDL (2) feeder sets, 315 lbs x 20/11/8 (15 breath rest pause between working sets.)
SLDL stretch 60 seconds
John Meadows' Bulgarian Split Squat Drop Set of Death
Quad stretch 60 seconds
Standing calf raises (2) feeder sets, BW + 90 lbs x 50
Calf stretch 60 seconds
Adductor black band x 25/25
Abductor black band x 20/20
Laying incline cable tricep extensions (4) feeder sets, 100 lbs x 16/8/6 (15 breath rest pause between working sets.)
Band tricep stretch 60 seconds
EZ bar curls (3) feeder sets, 135 lbs x 12/115 lbs x 12 (back off set)
Band bicep stretch 60 seconds

 

[Lifter74]

Squats (5) warm up sets (I wanted to get into some working sets, but my spine really cannot handle the same load my quads can anymore. My last warm up was 405 lbs and at 13 reps my spine was starting to hurt, but my quads barely had any pump.)
SLDL (2) feeder sets, 315 lbs x 20/11/8 (15 breath rest pause between working sets.)
SLDL stretch 60 seconds
John Meadows' Bulgarian Split Squat Drop Set of Death
Quad stretch 60 seconds
Standing calf raises (2) feeder sets, BW + 90 lbs x 50
Calf stretch 60 seconds
Adductor black band x 25/25
Abductor black band x 20/20
Laying incline cable tricep extensions (4) feeder sets, 100 lbs x 16/8/6 (15 breath rest pause between working sets.)
Band tricep stretch 60 seconds
EZ bar curls (3) feeder sets, 135 lbs x 12/115 lbs x 12 (back off set)
Band bicep stretch 60 seconds

You keep pushing and you'll be as strong as me one day. . When did you say you were going to do a show? I forgot.

 

[genetic freak]

You keep pushing and you'll be as strong as me one day. . When did you say you were going to do a show? I forgot.

Next March/April

 

[genetic freak]

Due to a family emergency my workout was interrupted this morning. I had just finished my feeder sets on my bench press and was getting ready to do my working sets when I had to run to the ER. I ended up missing two meals in a row and my energy this afternoon suffered a bit, so the progressive overload numbers went down a bit. Chalk another one up as a loss. This is starting to get old.

Incline dumbbell fly (4) warm up sets
Bench press (4) feeder sets, 365 lbs x 11/315 lbs x 7/275 lbs x 5 (15 breath rest pause between working sets. Felt heavy, but then it didn't. I just gassed.)
Dumbbell fly stretch 60 seconds
Deadlifts (4) feeder sets, 535 lbs x 11 (I did more reps in a single set in April, but I did these with a dead stop reset on each rep, no rebound pulls.)
Pull-ups (2) feeder sets, BW + 60 lbs x 12/BW + 25 lbs x 10/BW x 10 (15 breath rest pause between working sets.)
Pull-up stretch 60 seconds
Dumbbell military press (3) feeder sets, 60 lbs + 30-60 lbs band x 25/10/7 (15 breath rest pause between working sets.)
Band face pulls 30-60 lbs band x 30/30
Cross body band shoulder stretch 30 seconds
Hands behind the back shoulder stretch 60 seconds

 

[Btcowboy]

Due to a family emergency my workout was interrupted this morning. I had just finished my feeder sets on my bench press and was getting ready to do my working sets when I had to run to the ER. I ended up missing two meals in a row and my energy this afternoon suffered a bit, so the progressive overload numbers went down a bit. Chalk another one up as a loss. This is starting to get old.

Incline dumbbell fly (4) warm up sets
Bench press (4) feeder sets, 365 lbs x 11/315 lbs x 7/275 lbs x 5 (15 breath rest pause between working sets. Felt heavy, but then it didn't. I just gassed.)
Dumbbell fly stretch 60 seconds
Deadlifts (4) feeder sets, 535 lbs x 11 (I did more reps in a single set in April, but I did these with a dead stop reset on each rep, no rebound pulls.)
Pull-ups (2) feeder sets, BW + 60 lbs x 12/BW + 25 lbs x 10/BW x 10 (15 breath rest pause between working sets.)
Pull-up stretch 60 seconds
Dumbbell military press (3) feeder sets, 60 lbs + 30-60 lbs band x 25/10/7 (15 breath rest pause between working sets.)
Band face pulls 30-60 lbs band x 30/30
Cross body band shoulder stretch 30 seconds
Hands behind the back shoulder stretch 60 seconds

Sorry to hear that brother, hope all turned out ok

 

[genetic freak]

Sorry to hear that brother, hope all turned out ok

Thanks brother. It is ongoing, so we shall see.

 

[genetic freak]

Hack squat (6) feeder sets, 7 pps x 12 (full range of motion)/5 pps x 12 (Back off set and kept range of motion at constant tension.)
Quad stretch 60 seconds
SLDL stretch 60 seconds
Smith machine overhead tricep extensions (4) feeder sets, 175 lbs x 18/8/5 (15 breath rest pause between working sets.)
Band tricep stretch 60 seconds
Adductor (3) feeder sets, 6 plates x 11 + 4 partials (These kill me. Some days I feel strong and other days I feel weak in this movement. Today was a weak day.)
Abductor (3) feeder sets, 5 plates x 18 + 2 partials (Might move to 6 plates next week.)
Machine preacher curl (3) feeder sets, 200 lbs x 6/150 lbs x 5/120 lbs x 4/90 lbs x 4 (Drop set. These felt off. I think seat was too low, but that is just an excuse.)
Band bicep stretch 60 seconds
Seated calf raises (2) feeder sets, 6 plates x 25/15
Calf stretch 60 seconds
Reverse hamstring curls (3) feeder sets, BW x 12/8/7 (15 breath rest pause between working sets.)
SLDL stretch 60 seconds

 

[genetic freak]

Yesterday I helped a buddy move and stack hay in the peak heat of the day. We had to wait until it warmed up, because it rained in the morning, so we needed everything to dry out. It only took us about 4 hours to move and stack around 1000 bails between the 4 of us, but the heat index was 110 degrees and we only took 2, 10 minute breaks. Needless to say we were smoked by the end of it and it definitely impacted my workout today.

Incline dumbbell fly (4) warm up sets
Incline bench press (3) feeder sets, 315 lbs x 9/275 lbs x 8/225 lbs x 14 (15 breath rest pause between working sets.)
Incline dumbbell fly stretch 60 seconds
Lat row (4) feeder sets, 95 lbs x 18/7/7 (15 breath rest pause between working sets.)
Reverse grip barbell row (2) feeder sets, 275 lbs x 17/225 lbs x 17 (back off set)
Hanging pull up stretch 2x30 seconds
Military press (3) feeder sets, 205 lbs x 18/8/3 (15 breath rest pause between working sets.)
Dusty Hanshaw side raise super set 25/60 lbs x 20/20
Cross body band shoulder stretch 60 seconds
Hands behind the back shoulder stretch 60 seconds

 

[genetic freak]

Sunday

Getting ready to change it up and this week will be a deload week. Meaning, no intensity training.

Belt squats (4) feeder sets, 225 lbs x 35
Sissy squats (2) feeder sets, BW x 25
Quad stretch 60 seconds
Reverse hamstring curls (3) feeder sets, BW x 15
SLDL stretch 60 seconds
Rope extensions (4) feeder sets, 95 lbs x 22 (I did these seated and pulled the rope down between my legs. Definitely hit my triceps a lot harder than standing. Give it a try.)
Band tricep stretch 60 seconds
Alternating dumbbell curls (4) feeder sets, 50 lbs x 15
Band bicep stretch 60 seconds

 

[genetic freak]

Incline dumbbell fly (3) feeder sets, 60 lbs x 25
Incline bench press (3) feeder sets, 225 lbs x 22
Decline dumbbell fly stretch 60 seconds
Pull ups (4) feeder sets, BW x 26 (Dead hang pulls with a one second pause at the bottom of each rep.)
Dumbbell row (2) feeder sets, 90 lbs x 28 (Rowing side foot forward.)
Hanging pull up stretch 2x30 seconds
Military press (3) feeder sets, 205 lbs x 21
Barbell front raises (1) feeder set, 95 lbs x 22
Cross body band shoulder stretch 45 seconds
Band shoulder stretch 45 seconds

 

[genetic freak]

Squats (6) feeder sets, 365 lbs x 24 (Narrow stance, feet inside the shoulders.)
Close grip pin presses (4) feeder sets, 275 lbs x 15
Laying dumbbell extensions (2) feeder sets, 60 lbs x 15
Band tricep stretch 60 seconds
Cable curls (4) feeder sets, 95 lbs x 16
Rope cable curls (1) feeder sets, 75 lbs x 13
Band bicep stretch 60 seconds

Went to breakfast with my buddies and finished my workout when I returned.

Sissy squats (2) feeder sets, BW x 13 (I do these in the squat rack. I set the pin where it is just behind my knee and place the squat pad around the pin. Then I lean against the pad and place my feet behind me on the other side of the squat cage. It is not really comfortable on your toes, as they push into the squat cage, but it is awesome for the movement. Then just act like you are sitting down and getting up. The key is keeping your upper body slightly leaning back. It will tear your quads up.)
Quad stretch 60 seconds
Dumbbell SLDL (2) feeder sets, 90 lbs x 22
SLDL stretch 60 seconds
Standing calf raises BW + 90 lbs x 50/50
Calf stretch 30 seconds

 

[genetic freak]

Incline dumbbell fly (4) warm up sets
Incline dumbbell press (2) feeder sets, 150 lbs x 14 (I was very pleased with this, as I didn't feel all that great going into the set, but I kept my feeder set reps lower than usual to save a little for this set and it worked.)
Incline dumbbell fly stretch 60 seconds
V-grip pull downs (4) feeder sets, 260 lbs x 11
T-bar row (2) feeder sets, 9 plates x 10 (These are so much harder when you do them second in your back workout. I usually do them first and get 12+ reps.)
Hanging lat stretch 2x30 seconds (Forearm pump was too much to hang for 60 seconds.)
Face pulls (4) warm up sets
Hammer strength shoulder press (3) feeder sets, 4 pps x 17 (I should have went to 5 pps, but I wasn't sure, plus I am not sure if 5 plates actually fit on there. It looks like only about half the plate will make it on there, but I do that on hack squats all the time and the staff at the gym doesn't complain.)
Cross body band shoulder stretch 60 seconds
Hands behind the back shoulder stretch 60 seconds