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Freak's Training Log

genetic freak

genetic freak

VIP Member
Dec 28, 2015
931
942
V-tricep machine extensions (4) warm up sets
Smith machine overhead extensions (3) feeder sets, 195 lbs x 10/145 lbs x 8/95 lbs x 13 (Drop set. That 195 lbs was heavy, but I was feeling good today.)
Band tricep stretch 60 seconds
EZ bar curls (4) warm up sets
Single arm cable concentration curls (3) feeder sets, 35 lbs x 18/8/5 (15 breath rest pause between working sets.)
Band bicep stretch 60 seconds
Smith machine behind the back shrugs (4) feeder sets, 365 lbs x 22 (Should have stayed with 315 lbs. Sure I got 22 reps, but I was not able to hold the squeeze at the top with 365 lbs. like I can with 315 lbs.)
Hanging lat stretch 30 twists
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
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I love leg muscle rounds.

Leg press (6) warm up sets (Top set was 30 plates x 20)
Hip thrust (4) warm up sets (Top set was 585 lbs x 12)
Leg extension muscle round 250 lbs x 8/8/8/8/5 (6 breath rest pause between each)
Quad stretch 60 seconds
Laying leg curl muscle round 125 lbs x 8/8/8/8/7 (6 breath rest pause between each)
SLDL stretch 60 seconds
Adductor muscle round 6 plates x 8/8/8/8/7 (6 breath rest pause between each)
Abductor muscle round 5 plates x 8/8/8/8/14 (6 breath rest pause between each. I guess I need to go up in weight.)
Single leg calf extensions (2) feeder sets 200 lbs x 25
Calf stretch 60 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
931
942
Took a couple weeks off to enjoy nature. Didn't even think about lifting and ate whatever the f**k I wanted. Came out looking better than I went in. Haha. I guess my body just needed a reset. I haven't taken an actual week off since I had COVID last year and you really cannot count that, because your body is struggling.

Hit legs today
Squats (5) feeder sets, 355 lbs x 10 (Really deep. My hamstrings made contact with my calf on each rep and I held it for a 4 count at the bottom of each rep. You almost have to fully relax at the bottom to keep from falling over.)
Sissy squats (2) feeder sets, 22/11/9 (15 breath rest pause between working sets.)
Quad stretch 60 seconds
SLDL (2) feeder sets, 275 lbs x 22 (Usually when I go above 225 lbs I lose mind muscle connection and I just power through, but this felt great. This was a solid set.)
SLDL stretch 60 seconds
Seated calf extensions (2) feeder sets, 355 lbs x 18
Calf stretch 30 seconds
 
Stickler

Stickler

VIP Member
Oct 28, 2010
279
206
Took a couple weeks off to enjoy nature. Didn't even think about lifting and ate whatever the f**k I wanted. Came out looking better than I went in. Haha. I guess my body just needed a reset. I haven't taken an actual week off since I had COVID last year and you really cannot count that, because your body is struggling.

Hit legs today
Squats (5) feeder sets, 355 lbs x 10 (Really deep. My hamstrings made contact with my calf on each rep and I held it for a 4 count at the bottom of each rep. You almost have to fully relax at the bottom to keep from falling over.)
Sissy squats (2) feeder sets, 22/11/9 (15 breath rest pause between working sets.)
Quad stretch 60 seconds
SLDL (2) feeder sets, 275 lbs x 22 (Usually when I go above 225 lbs I lose mind muscle connection and I just power through, but this felt great. This was a solid set.)
SLDL stretch 60 seconds
Seated calf extensions (2) feeder sets, 355 lbs x 18
Calf stretch 30 seconds
Nice leg day!
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
931
942
Landmine press (4) warm up sets (top warm up set was 135 lbs x 20)
Lat rows (4) feeder sets, 85 lbs x 12/7/6 (15 breath rest pause between working sets. Had a wicked pump.)
Band side lateral raises (3) warm up sets (top warm up set was 50 lbs band x 15)
Bench press (4) feeder sets, 275 lbs x 18/6/3 (15 breath rest pause between working sets.)
Incline dumbbell fly stretch 60 seconds
Landmine row (4) feeder sets, 225 lbs x 18
Hanging lat stretch 60 seconds
Band rear delt fly 60 lbs band x 30/20/20
Band cross body shoulder stretch 60 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
931
942
Alternating dumbbell curls (4) warm up sets
Laying incline dumbbell extensions (4) warm up sets
Cable curls (3) feeder sets, 95 lbs x 19/9/8 (15 breath rest pause between working sets.)
Band bicep stretch 60 seconds
Seated rope extensions (3) feeder sets, 95 lbs x 21/11/8 (15 breath rest pause between working sets.)
Band bicep stretch 60 seconds
Dumbbell shrugs (4) feeder sets, 75 lbs x 50
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
931
942
My back, hamstrings and groin were all killing me today, so I decided to skip hack squats and just focus on isolation exercises. Well that was the plan, but I ended up doing hack squats anyways, as I started to feel a bit better towards the end of the workout.

Leg extensions (4) feeder sets, 250 lbs x 19/10/8 (15 breath rest pause between working sets.)
Quad stretch 60 seconds
Standing leg curls (4) feeder sets, 60 lbs x 21/12/10 (15 breath rest pause between working sets. These were done standing completely upright instead of leaning over the pad. When I hear people complain about standing leg curls and calling them a wasted exercise, I tell them to stand up and lighten the load. You would be amazed at how much differently they hit.)
SLDL stretch 60 seconds
Adductor (3) feeder sets, 6 plates x 12/5 plates x 7/4 plates x 8 (drop set)
Abductor (3) feeder sets, 5 plates x 11/4 plates x 8/3 plates x 15 (drop set)
Hack squats (2) feeder sets, 7 pps x 12 (I could have done at least one more, but decided to rack it and save the back for another day.)
Seated calf raises (2) feeder sets, 6 plates x 15/4 plates x 12/2 plates x 20 (drop set)
Calf stretch 60 seconds
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,171
720
how's your training more centered on? You are coming down from a bulk right?
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
931
942
how's your training more centered on? You are coming down from a bulk right?
My training is more centered around DC with a little mix of Fortitude every once in a while. I am just trying to build more muscle every time I go in the gym. A lot of people will complain about lacking definition and start doing more isolation than anything else, when really they lack muscle development.

Slight bulk. I never let myself get above 12-14% BF anymore.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
931
942
Pec dec (4) warm up sets
Incline dumbbell press (3) feeder sets, 140 lbs x 14/100 lbs x 15 (back off set)
Pinch press (3) 10 lbs plates x 25
Incline dumbbell fly stretch 60 seconds
Lat pull downs (4) feeder sets, 260 lbs x 11/220 lbs x 7/180 lbs x 7 (Drop set. Felt awesome! I think the 260 lbs x 11 might be a PR.)
Face pulls (4) warm up sets
Hammer strength shoulder press (3) feeder sets, 4 pps x 12/3 pps x 8/2 pps x10 (drop set)
Hammer strength low row (3) feeder sets, 5 pps x 15
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
931
942
Yesterday

Laying incline dumbbell tricep extensions (4) warm up sets
Bar dips (3) feeder sets, BW + 90 lbs x 22/BW + 45 lbs x 8/BW x 10 (drop set)
Band tricep stretch 60 seconds
EZ bar curls (4) feeder sets, 155 lbs x 13/115 lbs x 10 (back off set)
Dumbbell preacher curls (2) feeder sets (Had to bail. The pump was too much to continue.)
Band bicep stretch 60 seconds
Dumbbell shrugs (1) feeder set, 90 lbs x 40
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
931
942
I didn't plan on doing leg press today, but since I had a cheat day on Saturday and the muscles were full, I figured they needed some heavy resistance.

Leg press (5) feeder sets, 32 plates x 19 (Almost got 20, but I knew when I finished 19 there was no way 20 was going up and I do not practice negatives with that much weight. Good way to tear a quad.)
Leg extensions (2) feeder sets, 250 lbs x 17/8/5 (15 breath rest pause between working sets.)
Quad stretch 60 seconds
Hamstring/back extensions (3) feeder sets, BW + 150 lbs x 10/BW + 100 lbs x 5/BW + 50 lbs x 2 (drop set)
SLDL stretch 60 seconds
Adductor (2) feeder sets, 6 plates x 13/5 plates x 8/4 plates x 10 (drop set)
Abductor (2) feeder sets, 5 plates x 17/4 plates x 12/3 plates x 10 (drop set)
Seated calf extensions (3) feeder sets, 6 plates x 21
Calf stretch 60 seconds
 
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