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Freak's Training Log

IronSoul

IronSoul

TID Board Of Directors
Apr 2, 2013
5,853
1,540
Thanks brother! Posing sucks. Well, it really doesn't suck, but it is hard as sh*t. I can build muscle easily, but displaying it is another story. I need to hire a posing coach, preferably one that is local. I am going to a show next month to check it out and will see if I can find a posing coach. So far, my local search has only found posing coaches for women's classes and men's physique (not even really posing).

Yeah man, posing is a whole different world. It makes or breaks competitors. I hope you find one at the local show.


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genetic freak

genetic freak

VIP Member
Dec 28, 2015
721
702
Good mornings (4) warm up sets (Top set was 185 lbs for 15. Just getting the hamstrings, glutes and lower back ready for squats.)
Squats (5) feeder sets, 535 lbs x 8 (I went for 9 and failed. True failure, no spotter, just rode the bar down to the pins the way the weightlifting gods intended.)
Hip thrust (3) feeder sets, 485 lbs x 16
SLDL stretch 60 seconds
Sissy squats (2) feeder sets, 18/10/7 (15 breath rest pause between working sets.)
Quad stretch 60 seconds
Standing calf raises (2) feeder sets, BW + 90 lbs x 25/BW + 45 lbs x 25/BW x 25 (Drop set.)
Calf stretch 60 seconds
 
IronSoul

IronSoul

TID Board Of Directors
Apr 2, 2013
5,853
1,540
Good mornings (4) warm up sets (Top set was 185 lbs for 15. Just getting the hamstrings, glutes and lower back ready for squats.)
Squats (5) feeder sets, 535 lbs x 8 (I went for 9 and failed. True failure, no spotter, just rode the bar down to the pins the way the weightlifting gods intended.)
Hip thrust (3) feeder sets, 485 lbs x 16
SLDL stretch 60 seconds
Sissy squats (2) feeder sets, 18/10/7 (15 breath rest pause between working sets.)
Quad stretch 60 seconds
Standing calf raises (2) feeder sets, BW + 90 lbs x 25/BW + 45 lbs x 25/BW x 25 (Drop set.)
Calf stretch 60 seconds

Glad you had a safe failure with no issues. Good lawddd those hip thrusts. Rock solid doing shit like that. Good work today bro


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genetic freak

genetic freak

VIP Member
Dec 28, 2015
721
702
Glad you had a safe failure with no issues. Good lawddd those hip thrusts. Rock solid doing shit like that. Good work today bro


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Haha. My son videos some of my lifts. When I was 230 lbs I did 585 lbs on barbell hip thrust for 12. He and his buddies would watch my lifting videos during his HVAC class when they had a substitute, because they were not allowed on the floor when a substitute who was not OSHA certified was there. All his buddies said, "I feel sorry for your mom." Haha.
 
IronSoul

IronSoul

TID Board Of Directors
Apr 2, 2013
5,853
1,540
Haha. My son videos some of my lifts. When I was 230 lbs I did 585 lbs on barbell hip thrust for 12. He and his buddies would watch my lifting videos during his HVAC class when they had a substitute, because they were not allowed on the floor when a substitute who was not OSHA certified was there. All his buddies said, "I feel sorry for your mom." Haha.

Hahahahahaha I’m fucking dead bro.


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genetic freak

genetic freak

VIP Member
Dec 28, 2015
721
702
Incline dumbbell press (4) warm up sets
Hammer strength horizontal chest press (3) feeder sets, 4 pps x 5/5/5/5/4 (muscle round)
Dumbbell fly stretch 60 seconds
Machine pull over (4) feeder sets, 175 lbs x 6/6/6/6/7 (muscle round)
Hammer strength side lateral machine (3) feeder sets, 45 lbs x 6/6/6/6/7 (muscle round)
Hammer strength low row (3) feeder sets, 5 pps x 5/5/5/5/5 (muscle round)
Machine rear delt fly (2) feeder sets, 125 lbs x 6/6/6/6/6/6 (Muscle round. I miscounted and realized after looking at the video that I did an extra round.)
Hanging pull up stretch 60 seconds
Hanging lat stretch 30 twists
Cross body band shoulder stretch 45 seconds
Handcuff stretch 60 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
721
702
Single arm band press downs (4) warm up sets
Close grip bench press (3) feeders sets, 275 lbs x 18/7/3 (15 breath rest pause between working sets.)
Band tricep stretch 60 seconds
Cable curls (5) feeder sets, 90 lbs x 27/10/8 (15 breath rest pause between working sets.)
Drag curls 95 lbs x 30 (Just a finishing burn.)
Band bicep stretch 60 seconds
Band reverse wrist curls/band wrist curls super set x 25/15/10
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
721
702
Leg press (6) warm up sets (top warm up was 30 plates x 16)
Laying leg curls (3) feeder sets, 150 lbs x 6/6/6/6/5 (muscle round)
SLDL stretch 60 seconds
Leg extensions (2) feeder sets, 250 lbs x 6/6/6/6/6 (Muscle round. The focus was on really good, full range reps.)
Quad stretch 60 seconds
Adductor (2) feeder sets, 6 plates x 14/5 plates x 10/4 plates x 10 (drop set)
Abductor (2) feeder sets, 5 plates x 17/4 plates x 10/3 plates x 14 (drop set)
Hammer strength seated calf raises (2) feeder sets, 3 pps x 22/2 pps x 17/1 pps x 15 (drop set)
Calf stretch 60 seconds
Quads cropped.jpg
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
721
702
Flat dumbbell press (4) warm up sets (Top set was 150 lbs x 14)
Hammer strength decline press (3) feeder sets, 5 pps x 13/4 pps x 8/3 pps x 12 (Drop set)
Landmine press (3) feeder sets, (4) 25's on the bar x 25 (I didn't want to do that many feeder sets, but I have not done these in years and was trying to get a feel for the movement and weight needed to make it worth it. I should have gone up in weight, but these actually felt really great. Thanks IronSoul for reminding me of these.)
Incline dumbbell fly stretch 60 seconds
Single arm cable pull downs (5) feeder sets, 95 lbs x 22/10/6 (15 breath rest pause between working sets.)
Cable side laterals (4) warm up sets (Top set was only 20 lbs x 20. I have gone up to 35 lbs on this stack before, but it felt sticky as hell. Should have brought some spray silicone to the gym with me.)
Smith machine military press (3) feeder sets, 275 lbs x 8/225 lbs x 8/185 lbs x 8 (Drop set)
T-bar rows (5) feeder sets, 8 plates x 15 (Felt super light in the beginning, but really heavy towards the end. I focused on staying on plain and not straightening out as I got tired. Brutal. I was pretty much done after this.)
Hanging pull up stretch 60 seconds
Hanging lat stretch 30 twists
Cross body band shoulder stretch 30 seconds
Handcuff stretch 60 seconds
 
Stickler

Stickler

VIP Member
Oct 28, 2010
275
194
Bro you are looking jacked. Those legs are phenomenal


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He's right but my scrawny ass is gonna catch up!








.. might take a decade or two and you might have to die and shrivel up first. BUT, I'm coming for ya!
 
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