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Freak's Training Log

genetic freak

genetic freak

VIP Member
Dec 28, 2015
469
391
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
469
391
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
469
391
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
469
391
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
469
391
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
 
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