Freak's Training Log

[genetic freak]

Yesterday (still on vacation)
Bulgarian split squats 50 lbs x 10/10/10/10 (warm up)
Laying hamstring dumbbell curls 25 lbs x 10/10/10/10 (warm up)
Goblet squats 1x10, 50 lbs x 50
Quad stretch 60 seconds
Straight leg deadlifts 1x10, 100 lbs x 50
Straigtht leg deadlift stretch 60 seconds
Abductors 60 lbs band x 20/25
Adductors 40 lbs band x 20/25

 

[Jayne Scott]

Vacation training. I brought my bands and adjustable dumbbells, so I could still do a little training if I am not wiped out from paddling around all day in the wind.

Yesterday
Band front delt raises 50 lbs x 10/10/10/10 (warm up)
Dumbbell z-press 1x20, 50 lbs x 30
Band rear delt raises 40 lbs x 20/20
Hands behind the back shoulder stretch 60 seconds
Laying dumbbell extensions 35 lbs x 10/10/10/10 (warm up)
Bench dips 1x15, BW + 50 lbs x 50
Band tricep stretch 60 seconds
Alternating dumbbell curls 35 lbs x 10/10/10/10 (warm up)
Hammer curls 1x10, 50 lbs x 30
Wall bicep stretch 60 seconds

Impressive!!

 

[genetic freak]

Today I paddled 6.5 miles with the wind in my face in both directions. I knew the wind was coming out of the NW in the morning and S in the afternoon, but I thought we would have started heading back before the wind shift. Nope, it was a straight ass-kicking session. The chop on the water really screwed up the kayak's line in the afternoon and slowed us to a crawl coming back. Did manage to catch a few fish though.

Did abs this evening.

 

[genetic freak]

Not as much paddling today, as the wind was howling around 20 mph. It was not even safe to be out, but you cannot catch them from the couch. I ended up just catching one legal redfish over 3.7 miles of paddling.

Another vacation workout.
Dumbbell fly 50 lbs x 10/10/10/10 (warm up)
Banded pushups 1x20, 120 lbs in bands x 20
Incline reverse grip dumbbell press 1x15, 50 lbs x 35
Dumbbell fly stretch 60 seconds
Dumbbell pullover 50 lbs x 10/10/10/10 (warm up)
Dumbbell rows 1x10, 50 lbs x 45 (Row foot forward and dumbbell brought up to hip.)
Dumbbell high row 1x20, 50 lbs x 35
Hanging lat twist 60

 

[genetic freak]

Another day of vacation training.

Dumbbell side raises 35 lbs x 10/10/10/10 (warm up)
Dumbbell Z/Arnold press 1x15, 50 lbs x 20 (This was done in the z-press position on the floor, but I rotated the dumbbells like the Arnold press.)
Band rear delt raises 1x10, 30-60 lbs band x 25
Cross body band shoulder stretch 60 seconds
Laying dumbbell tricep extensions 35 lbs x 10/10/10/10 (warm up)
Bench dips 1x15, BW + 100 lbs x 35
Band tricep stretch 60 seconds
Alternating dumbbell curls 35 lbs x 10/10/10/10 (warm up)
Hammer curls 1x15, 50 lbs x 50
Band bicep stretch 60 seconds (Also stretches the front delts.)

Going hiking in a couple hours.

 

[genetic freak]

Woke up early yesterday and drove 12 hours. Still managed to get in my last deload workout.

30 minutes on the treadmill, running 30 seconds and walking 90.

Bulgarian split squats 60 lbs x 10/10/10/10 (warm up)
Laying single leg hamstring curls 50 lbs band x 10/10/10/10 (warm up)
Squats 1x10, 315 lbs x 20 (4 count negative to a band set at 15 inches across the safety pins to ensure I hit each rep to the same depth.)
Quad stretch 60 seconds
Hamstring stretch 60 seconds
Seated calf raises 2x10, 315 lbs x 20 (4 count pause at top of the rep.)
Calf stretch 30 seconds
Abductor 1x10, 40 lbs band x 25
Adductor 1x10, 40 lbs band x 25

 

[genetic freak]

60 minutes on the treadmill, just walking, since I will be walking another hour or so later with the wife. Followed it up with 20 minutes of ab work; straight crushed them.

 

[rawdeal]

. . . Squats 1x10, 315 lbs x 20 (4 count negative to a band set at 15 inches across the safety pins to ensure I hit each rep to the same depth.) . . .

I am having one of those "Shit, why didn't I think of that" moments.

 

[genetic freak]

I am having one of those "Shit, why didn't I think of that" moments.

I have showed a couple guys at the gym this technique who were trying to hit depth. They were using video, having buddies watch them, using boxes, etc... The band lets you know without interrupting your lift.

 

[rawdeal]

I have showed a couple guys at the gym this technique who were trying to hit depth. They were using video, having buddies watch them, using boxes, etc... The band lets you know without interrupting your lift.

I don't actually DO "smart," but I know it when I see it.

 

[genetic freak]

30 minutes on the treadmill, walking 30 seconds and running 90.

Dumbbell press 80 lbs x 10/10/10/10 (warm up)
Incline press 2x10, 275 lbs x 14/7/3 (10 breath rest pause between working sets )
Decline dumbbell fly 1x10, 60 lbs x 15
Decline dumbbell fly stretch 60 seconds
Dumbbell pullover 75 lbs x 10/10/10/10 (Arms straight, no elbow bend. Warm up.)
Bent over barbell row 2x10, 315 lbs x 13/9/5 (10 breath rest pause between working sets.)
Pull ups 1x10, BW + 45 lbs x 11 (Full lock out dead hang.)
Hanging pull up stretch 60 seconds

 

[genetic freak]

30 minutes on the treadmill, running 1 minute and walking 2.

Arnold press 60 lbs x 10/10/10/10 (warm up)
Hammer strength military press 2x8, 450 lbs x 8/360 lbs x 7/270 lbs x 7/180 lbs x 8/90 lbs x 20 (partial reps for this set) (drop set)
Hammer strength side laterals 2x10, 100 lbs x 10/ 90 lbs x 8/70 lbs x 5/50 lbs x 12 (partial reps for this set) (drop set)
Band shoulder stretch 60 seconds
Cross body band shoulder stretch 60 seconds
Cable push downs 95 lbs x 10/10/10/10 (warm up)
Smith machine close grip bench 2x10, 325 lbs x 6/305 lbs x 5/265 lbs x 5/215 lbs x8/125 lbs x 15 (drop set) (I bit off a little more than I can chew on this one. I should have started at 305 lbs or 295 lbs and worked down. I did not really feel it in my triceps today. Too much chest involvement.)
Machine v-grip extensions 1x10, 200 lbs x 25/9/7 (10 breath rest between working sets.)
Band tricep stretch 60 seconds
One arm cable curls 30 lbs x 10/10/10/10 (warm up)
Hammer curls 2x10, 80 lbs x 8/70 lbs x 6/60 lbs x 6 (drop set) (I usually get a lot more reps with the 80's, but the warm up crushed me.)
Drag curls 1x10, 115 lbs x 15/8/6 (10 breath rest between working sets.)
Hammer strength grip machine overhand grip 2x20, 180 lbs x 15
Hammer strength grip machine underhand grip 2x20, 90 lbs x 12
Band bicep stretch 60 seconds