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Freak's Training Log

genetic freak

genetic freak

VIP Member
Dec 28, 2015
698
671
Front squats (5) feeder sets, 315 lbs x 15 (My forearms gave out before my quads even started to engage. I just need to invest in a front squat yoke, so I don't have to hold the bar up there.)
Jonh Meadow's Bulgarian Split Squat Drop Set of Death
Sissy squat to failure (I could not get my quads to engage at all today, so I through these in there to make sure they got hit.)
Quad stretch 60 seconds
Reverse hamstring curl (4) warm up sets
Barbell hip thrusts (2) feeders sets, 495 lbs x 16 (Been a while since I have done these. Should have gotten more, but my glutes were fried from the drop set of death.)
SLDL stretch 60 seconds
Barbell skull crushers (4) feeder sets, 155 lbs x 22/9/6 (15 breath rest pause between working sets.)
Band tricep stretch 60 seconds
Dumbbell preacher curls (4) feeder sets, 45 lbs x 14/40 lbs x 6/35 lbs x 4/30 lbs x 3 (Drop set.)
Band bicep stretch 60 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
698
671
Incline dumbbell fly (4) warm up sets
Lat rows (4) feeder sets, 95 lbs x 17/7/6 (15 breath rest pause between working sets.)
Knuckle dragging side laterals (3) feeder sets, 25 lbs x 20/11/11 (15 breath rest pause between working sets.)
Incline reverse grip bench press (2) warm up sets (I was trying to make this my prime movement, but it didn't feel right. 135 felt fine, but 185 felt awkward.)
Incline bench press (2) feeder sets, 275 lbs x 16/6/5 (15 breath rest pause between working sets. I went deep with each of these reps, briefly touching the chest with each rep. I usually only go to chin depth to keep the shoulders out of it, since I have a wide grip.)
Incline dumbbell fly stretch 90 seconds
Corner bar row (5) feeder sets, 6 plates x 19/4 plates x 22 (back off set)
Hanging lat stretch 2x45 seconds
Band rear delt fly (2) feeder sets, 50 lbs x 24/16/15 (15 breath rest pause between working sets.)
Cross body band shoulder stretch 45 seconds
Handcuff stretch 90 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
698
671
Hack squats (5) feeder sets, 8 pps x 8 (Warm up. I went a little slower than normal to ensure my quads were doing most of the work. Felt pretty good.)
Laying leg curls (3) feeder sets, 150 lbs x 6/6/6/5/3 (muscle round)
SLDL stretch 60 seconds
Leg extension (2) feeder sets, 250 lbs x 6/6/6/6/5 (muscle round)
Quad stretch 60 seconds
Standing calf raises BW + 90 lbs x 50/50
Calf stretch 60 seconds
Smith machine overhead tricep extensions (4) feeder sets, 175 lbs x 6/6/6/5/4 (muscle round)
Band tricep stretch 60 seconds
Machine preacher curl (4) feeder sets, 200 lbs x 6/6/6/3 (Muscle round. This was too heavy, as I want to get 5 muscle rounds per exercise, but I stop the workout once I cannot get 4 quality reps.)
Band bicep stretch 60 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
698
671
Incline dumbbell fly (4) warm up sets
Hammer strength horizontal press (3) feeder sets, 4 pps x 6/6/6/4/2 (muscle round)
Dumbbell fly stretch 90 seconds
Neutral grip pull downs (4) feeder sets, 205 lbs x 6/6/6/6/5 (muscle round)
Hammer strength iso lateral row (2) feeder sets, 5 pps x 6/6/6/6/6 (muscle round)
Hanging lat stretch 30 seconds and 60 seconds
Smith machine behind the neck press (3) feeder sets, 225 lbs x 6/6/6/6/4 (muscle round)
Cross body band shoulder stretch 60 seconds
Handcuff stretch 60 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
698
671
Reverse hamstring curls (4) warm up sets
SLDL stretch 60 seconds
Sissy squats (2) warm up sets
Squats (5) feeder sets, 495 lbs x 13
Sissy squats x 15/9/9 (15 breath rest pause between working sets.)
Quad stretch 60 seconds
Reverse hamstring curl x 17/7/3 (15 breath rest pause between working sets.)
SLDL stretch 60 seconds
Seated rope extensions (6) feeder sets, 95 lbs x 20/7/7 (15 breath rest pause between working sets.)
Band tricep stretch 60 seconds
Spider curls (5) feeder sets, 45 lbs x 22/11/8 (15 breath rest pause between working sets.)
Forearm wrist rope curls 3 times each direction
Band bicep stretch 60 seconds
Standing calf extensions (2) feeder sets, BW + 90 lbs x 31/22/19 (15 breath rest pause between working sets.)
60 second calf stretch
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
698
671
I was putting a lift on my truck the last couple days and it was over 100 degrees, which took a lot out of me, but I needed to get back in the gym regardless.

Incline dumbbell fly (4) warm up sets
Incline dumbbell press (2) feeder sets, 150 lbs x 8/130 lbs x 3/110 lbs x 4 (15 breath rest pause between working sets. Way too f**king heavy today.)
Incline dumbbell fly stretch 90 seconds
T-bar rows (5) feeder sets, 9 plates x 14 (Hmmm... this felt pretty easy compared to how I felt today.)
Lat rows (3) feeder sets, 95 lbs x 22/8/5 (15 breath rest pause between working sets.)
Lat pull down stretch 60 seconds
Hammer strength shoulder press (3) feeder sets, 4 pps x 8/3 pps x 9/2 pps x 10 (15 breath rest pause between working sets.)
Dusty Hanshaw side raise super set
Cross body band shoulder stretch 45 seconds
Handcuff stretch 60 seconds
 
IronSoul

IronSoul

TID Board Of Directors
Apr 2, 2013
5,842
1,530
I was putting a lift on my truck the last couple days and it was over 100 degrees, which took a lot out of me, but I needed to get back in the gym regardless.

Incline dumbbell fly (4) warm up sets
Incline dumbbell press (2) feeder sets, 150 lbs x 8/130 lbs x 3/110 lbs x 4 (15 breath rest pause between working sets. Way too f**king heavy today.)
Incline dumbbell fly stretch 90 seconds
T-bar rows (5) feeder sets, 9 plates x 14 (Hmmm... this felt pretty easy compared to how I felt today.)
Lat rows (3) feeder sets, 95 lbs x 22/8/5 (15 breath rest pause between working sets.)
Lat pull down stretch 60 seconds
Hammer strength shoulder press (3) feeder sets, 4 pps x 8/3 pps x 9/2 pps x 10 (15 breath rest pause between working sets.)
Dusty Hanshaw side raise super set
Cross body band shoulder stretch 45 seconds
Handcuff stretch 60 seconds

Good lord, in here throwing weight around. That sounds exhausting, especially after putting that lift on in the heat. Some heavy pressing man, heavy everything. That’s a shit ton of plates for the T bar.


Sent from my iPhone using Tapatalk
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
698
671
Good lord, in here throwing weight around. That sounds exhausting, especially after putting that lift on in the heat. Some heavy pressing man, heavy everything. That’s a shit ton of plates for the T bar.


Sent from my iPhone using Tapatalk
Thanks brother! I am blessed. Don't get too impressed with the t-bar though. It is the older Cybex row where it only has room for 5 plates on the front then has the two unilateral pegs behind the lifter. The 4 plates I put on the bar behind me do not place the same strain on me, as if they were in front of me.

Legs and arms day. We were rushed for time, as I had to take my daughter to work, but we got it in... barely.

Hack squats (6) warm up sets, final set was 7 pps x 10
Laying hamstring curls (2) feeder sets, 140 lbs x 15/7/4 (15 breath rest pause between working sets. This is down in weight, but I wanted a better mind muscle connection.)
SLDL stretch 60 seconds
Leg extensions (2) feeder sets, 250 lbs x 16/8/5 (15 breath rest pause between working sets.)
Quad stretch 45 seconds
Machine v-tricep extensions (4) feeder sets, 250 lbs x 28/10/8 (15 breath rest pause between working sets. I like this machine for the pump, but it really is not a muscle builder when you can torch it for 30 reps. My elbows needed a break though.)
Band tricep stretch 45 seconds
Abductor (2) feeder sets, 225 lbs x 10/180 lbs x 15 (back off set)
Adductor (2) feeder sets, 270 lbs x 11 + 4 (forced reps)
Overhead double bicep cable curls (3) feeder sets, 40 lbs x 18/7/6 (15 breath rest pause between working sets.)
Band bicep stretch 45 seconds

Still need to work calves
 
IronSoul

IronSoul

TID Board Of Directors
Apr 2, 2013
5,842
1,530
Thanks brother! I am blessed. Don't get too impressed with the t-bar though. It is the older Cybex row where it only has room for 5 plates on the front then has the two unilateral pegs behind the lifter. The 4 plates I put on the bar behind me do not place the same strain on me, as if they were in front of me.

Legs and arms day. We were rushed for time, as I had to take my daughter to work, but we got it in... barely.

Hack squats (6) warm up sets, final set was 7 pps x 10
Laying hamstring curls (2) feeder sets, 140 lbs x 15/7/4 (15 breath rest pause between working sets. This is down in weight, but I wanted a better mind muscle connection.)
SLDL stretch 60 seconds
Leg extensions (2) feeder sets, 250 lbs x 16/8/5 (15 breath rest pause between working sets.)
Quad stretch 45 seconds
Machine v-tricep extensions (4) feeder sets, 250 lbs x 28/10/8 (15 breath rest pause between working sets. I like this machine for the pump, but it really is not a muscle builder when you can torch it for 30 reps. My elbows needed a break though.)
Band tricep stretch 45 seconds
Abductor (2) feeder sets, 225 lbs x 10/180 lbs x 15 (back off set)
Adductor (2) feeder sets, 270 lbs x 11 + 4 (forced reps)
Overhead double bicep cable curls (3) feeder sets, 40 lbs x 18/7/6 (15 breath rest pause between working sets.)
Band bicep stretch 45 seconds

Still need to work calves

Got In a lot of work for being rushed. Good shit. I’m hitting legs today. It’s been a minute since I have. Had an ankle sprain for a bit so I’m excited to get back after it. Gonna start light. Seeing those hack squats got me pumped to get some in.


Sent from my iPhone using Tapatalk
 
L

Lifter74

Senior Member
Mar 11, 2022
205
110
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
Like those preacher curl numbers, dang bro
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
698
671
Got In a lot of work for being rushed. Good shit. I’m hitting legs today. It’s been a minute since I have. Had an ankle sprain for a bit so I’m excited to get back after it. Gonna start light. Seeing those hack squats got me pumped to get some in.


Sent from my iPhone using Tapatalk
Yeah, I wasn't sure if I was going to hit hacks today, because I was getting phantom knee pain all week. It was alternating between both of them. However, once I got started I didn't notice anything off, so I went for it.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
698
671
Incline dumbbell press (5) warm up sets (top set was 150 lbs x 10)
Hammer strength decline press (2) feeder sets, 5 pps x 10/4 pps x 5/3 pps x 6/2 pps x 8/1 pps x 14 (drop set)
Incline dumbbell fly stretch 60 seconds
Single arm cable pull downs (4) feeder sets, 100 lbs x 21/10/6 (15 breath rest pause between working sets.)
Hammer strength side lateral raises (4) warm up sets (top set 45 lbs per side x 17)
Smith machine military press (3) feeder sets, 260 lbs x 10/190 lbs x 6/120 lbs x 7 (drop set)
Corner bar rows (3) feeder sets, 7 plates x 13
Hanging pull up stretch 60 seconds
Band cross body shoulder stretch 60 seconds
Hands behind the back shoulder stretch 60 seconds
 
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