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Freak's Training Log

genetic freak

genetic freak

VIP Member
Dec 28, 2015
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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!
Haha. I hope you do catch up brother. Sitting on the mountain all by myself gets lonely sometimes. Haha. In all seriousness, when I train legs or back at the gym most of everyone stops to watch when I do my top sets. I never paid attention, but my son would always tell me when I was on the hack squat, leg press, t-bar row, iso row, etc... that everyone stopped to watch. Now only if I could get my chest and shoulders to do the same. The funny thing is they are not lagging in size, just strength.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
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704
So today I wanted to show my followers (Yes, I have followers on social media who follow my workouts) a leg workout you could do with just dumbbells or kettlebells, as not everyone has access to a gym or has a nice home gym. You cannot grow massive thighs doing these, but you can grow a nice set of drumsticks.

Goblet squats (4) warm up sets (Top set was 100 lbs x 20. Maximum weight I can get on an adjustable dumbbell.)
SLDL (4) warm up sets (Top set was 90 lbs x 20. Maximum weight I can get on two adjustable dumbbells.)
Side lunges (4) warm up sets (Top set was 70 lbs x 15.)
John Meadows' Bulgarian Split Squat Drop Set of Death 65/55/45/35/BW x 10 (Wobbly legs.)
SLDL stretch 60 seconds
Sissy squats 18 (Okay, I had to get some sissy squats in since I was working out at home, but it was just one set.)
Quad stretch 60 seconds
Single leg standing calf raises (2) feeder sets, 40 lbs x 25
Calf stretch 60 seconds
 
IronSoul

IronSoul

TID Board Of Directors
Apr 2, 2013
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So today I wanted to show my followers (Yes, I have followers on social media who follow my workouts) a leg workout you could do with just dumbbells or kettlebells, as not everyone has access to a gym or has a nice home gym. You cannot grow massive thighs doing these, but you can grow a nice set of drumsticks.

Goblet squats (4) warm up sets (Top set was 100 lbs x 20. Maximum weight I can get on an adjustable dumbbell.)
SLDL (4) warm up sets (Top set was 90 lbs x 20. Maximum weight I can get on two adjustable dumbbells.)
Side lunges (4) warm up sets (Top set was 70 lbs x 15.)
John Meadows' Bulgarian Split Squat Drop Set of Death 65/55/45/35/BW x 10 (Wobbly legs.)
SLDL stretch 60 seconds
Sissy squats 18 (Okay, I had to get some sissy squats in since I was working out at home, but it was just one set.)
Quad stretch 60 seconds
Single leg standing calf raises (2) feeder sets, 40 lbs x 25
Calf stretch 60 seconds

Those split squats brutal!


Sent from my iPhone using Tapatalk
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
723
704
Those split squats brutal!


Sent from my iPhone using Tapatalk
It literally takes me about 5 minutes before I have recovered enough to do the other side. However, when I am completely done I kind of get a euphoric feeling.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
723
704
I usually only do cardio on the weekends, but I had a refeed last night and have some things going on this week that are going to alter my training days, so in order to take advantage of all the glycogen storage I moved my workout up a day.

Incline dumbbell fly (4) warm up sets
Incline bench press (4) feeder sets, 275 lbs x 14/7/3 (15 breath rest pause between working sets. There is a huge difference when I am carb depleted and when I am full when it comes to pressing endurance. Usually, my second set of the rest pause would be around 5.)
Landmine press (2) feeder sets, (3) 45's x 25 (This felt a lot better than last week when I was trying to find the right weight to use.)
Chest stretch 60 seconds (Just a modified suspended wide push up position.)
Bar chins (4) feeder sets, BW + 45 lbs x 15/7/6 (15 breath rest pause between working sets.)
Dumbbell military press (3) feeder sets, 60 lbs + 30-60 lbs band x 20/8/6 (15 breath rest pause between working sets.)
Band rear delt fly (4) straight sets of 25
Reverse grip barbell row (3) feeder sets, 305 lbs x 21
Hanging pull up stretch 60 seconds
Hands behind the back shoulder stretch 60 seconds
Band cross body shoulder stretch 60 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
723
704
Reverse grip single arm cable extensions (4) warm up sets
Laying dumbbell extensions (4) warm up sets
Hammer strength seated dip machine (3) feeder sets, 404 lbs x 12/ 364 lbs x 15/274 lbs x 21 (10 breath rest pause between working sets. Hard as hell to get it started at 404 lbs when you don't have a spotter. I put the seat so the handles are at my armpits and trying to get the knee pad down low enough, so it doesn't shoot me out of the seat is sight to see. Even 274 lbs is 70 lbs more than I weigh.)
Band tricep stretch 60 seconds
Smith machine behind the back shrugs (4) feeder sets, 315 lbs x 30 (I didn't hit traps yesterday.)
Single arm hanging dumbbell curls (4) warm up sets
Machine preacher curls (3) feeder sets, 100 lbs x 10/80 lbs x 6/60 lbs x 2 (Drop set. These were done with an 8 count negative. The pump brought tears to my eyes.)
Band bicep stretch 60 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
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704
Hack squat (5) feeder sets, 7 pps x 13 (The machine is maxed out on plates, so the only thing I can do now is find a way to rig up a band for more resistance.)
Adductor (3) feeder sets, 6 plates x 11 + 4 partials
Abductor (3) feeder sets, 5 plates x 19 + 1 partial
Dumbbell SLDL (3) feeder sets, 150 lbs x 28 (I wish we had dumbbells that went over 150 lbs. These gyms are limiting my growth potential.)
SLDL stretch 60 seconds
Leg extensions (2) feeder sets, 250 lbs x 23 (Slow and controlled.)
Quad stretch 60 seconds
One legged seated calf extension (2) feeder sets, 200 lbs x 50/50/25 (15 breath rest pause between working sets.)
Calf stretch 30 seconds

No intensity training, except for the calves. The hack squats took a lot out of me.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
723
704
Today was rough in the gym. I spent a lot of time in the sun yesterday working in the yard and I think it had an impact on my lifts today. Most of my lifts were down a couple reps, but as long as it doesn't continue into next week, I will not be concerned.

Incline dumbbell fly (4) warm up sets (Top set was 100 lbs x 9)
Incline dumbbell press (3) feeder sets, 150 lbs x 12/4/125 lbs x 4 (15 breath rest pause between working sets. I had to drop down to 125 lbs on the last rest pause, as there was no way I was getting the 150 lbs dumbbells off my chest for even one.)
Pinch press (3) 10 lbs plates x 30
Incline dumbbell fly stretch 60 seconds
Lat pull down front/back (5) feeder sets, 220 lbs x 10/180 lbs x 6/140 lbs x 8 (15 breath rest pause between working sets. These were done alternating to the neck and to the front.)
Hammer strength iso lateral shoulder press (3) feeder sets, 4 pps x 7/3 pps x 7/2 pps x 8/1 pps x 15 (Drop set. I was exhausted by the time I got to my working set. I should have just stuck with 3 pps and higher reps.)
Hammer strength side laterals (2) feeder sets, 40 lbs x 10/30 lbs x 11/20 lbs x 14 (Drop set)
Trap bar deadlifts (5) feeder sets, 690 lbs x 8 (These were done with the top bar to take the glutes out of it.)
Hanging pull up stretch 60 seconds
Hanging lat stretch 30 twists
Cross body band shoulder stretch 30 seconds
Handcuff stretch 60 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
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704
Seated rope extensions (4) warm up sets
Skull crushers (3) feeder sets, 195 lbs x 9/145 lbs x 7/95 lbs x 14 (Drop set)
Band tricep stretch 60 seconds
Single arm band cruls (4) warm up sets
Cable curls (3) feeder sets, 95 lbs x ?? (Widow maker. No clue how many I actually got, as I stopped counting at 20 then it was just 3 deep breaths and another rep until I was finished. Somewhere between 25-30.)
Band bicep stretch 60 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
723
704
Good mornings (4) warm up sets
Squats (3) feeder sets, 315 lbs x 40 (Set the band across the pins at 15 inches to ensure I was getting the same depth with every rep and was going for 50. I will get it one of these days. My glutes were on fire.)
Reverse hamstring curls (2) feeder sets, BW x 11/7/4 (15 breath rest pause between working sets.)
SLDL stretch 60 seconds
Sissy squats (2) feeder sets, BW x 22/12/10 (15 breath rest pause between working sets.)
Quad stretch 60 seconds
Abductor black band 2x30
Adductor black band 2x30
Single leg standing calf raises (2) feeder sets, BW + 40 lbs x 30
Calf stretch 45 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
723
704
Just watched the video, it was 45 reps.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
723
704
Single arm cable crossover (4) warm up sets
Incline bench press (5) feeder sets, 275 lbs x 16/6/2 (15 breath rest pause between working sets.)
Landmine press (1) feeder set, 145 lbs x 25 (Hardest part about this is just getting the weight up to the starting position without tweaking something.)
Incline dumbbell fly stretch 60 seconds
Bar chins (6) feeder sets, 22/8/6 (15 breath rest pause between working sets. I thought about doing pull-ups, but I knew my elbow would have been the point of failure and not my back, so bar chins it was.)
Meadows' row (3) feeder sets, 135 lbs x 17
Banded raises superset front/side/rear 3x15 (Took it easy on the shoulders and just went for a wicked pump.)
Hanging pull up stretch 60 seconds
Cross body band shoulder stretch 45 seconds
Hands behind the back shoulder stretch 60 seconds
 
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