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Freak's Training Log

genetic freak

genetic freak

VIP Member
Dec 28, 2015
978
1,021
Incline dumbbell fly (4) warm up sets (Top set was 100 lbs dumbbells for an easy 10.)
Hammer strength horizontal press (3) feeder sets, 4 pps x 13/4/2 (15 breath rest pause between working sets.)
Incline dumbbell fly stretch 60 seconds
Lat pull over machine (4) feeder sets, 250 lbs x 12/200 lbs x 6/150 lbs x 6 (Drop set.)
Hammer strength side raises (4) warm up sets (Top set was 58 lbs per side for 22.)
Smith machine military press (3) feeder sets, 225 lbs x 10/4/2 (15 breath rest pause between working sets. This was weak, but my shoulders were pretty well done before this.)
T-bar row (4) feeder sets, 11 plates x 8/9 plates x 8 (Back off set. The funny thing about this back off set is that I usually wait a few minutes to start. I literally stripped these off and jumped right back on the machine and cranked them out, because I was disgusted with my performance on the top set. To be fair, I have never gone above 9 plates before and I have never seen anyone else in the gym ever do more than 5 plates.)
Hanging pull up stretch 60 seconds
Cross body band shoulder stretch 30 seconds
Handcuff stretch 60 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
978
1,021
It is the start of deer season, so I went out this morning and only seen a few turkey, none of which gave me a shot. I have shot at turkey with my bow before from a tree stand and it is hard as hell. They pick you off so easily.

Anyways, I almost forgot it was also arm day, so trained arms when I got home.

Incline cable tricep extensions (4) warm up sets
Dead stop close grip bench press (3) feeder sets, 275 lbs x 13/5/3 (15 breath rest pause between working sets. If you have not tried this version of close grip, I suggest giving it a try. It is much more difficult than using a rebound/momentum during regular close grip.)
Band tricep stretch 60 seconds
Concentration curls (4) warm up sets
Cable face curls (2) feeder sets, 75 lbs x 18/9/8 (15 breath rest pause between working sets. Not exactly sure what to call these. I set the cable to the highest pin setting and curl the bar towards my face, so I call them face curls. They are great when your elbows are acting up.)
Band bicep stretch 60 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
978
1,021
Leg extensions (4) warm up sets (Top was 250 lbs x 22)
Hip thrusts (4) warm up sets (Top was 495 lbs x 15)
John Meadows' Bulgarian Split Squat Drop Set of Death (This was the focus of the workout, which is why I didn't do any intensity training for anything else.)
Quad stretch 60 seconds
SLDL stretch 60 seconds
Seated calf extensions, single leg, (3) feeder sets, 200 lbs x 20
Calf stretch 60 seconds
Adductor (2) feeder sets, 6 plates x 15 + 1 partial
Abductor (2) feeder sets, 5 plates x 15 + 1 partial (This is weak, but the split squats really did me in.)
Behind the back shrugs (4) feeder sets, 365 lbs x 25 (I forgot to do traps yesterday with arms.)
Cross body band shoulder stretch 60 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
978
1,021
Cable crossover (4) warm up sets
Smith machine incline press (3) feeder sets, 315 lbs x 13/4/2 (15 breath rest pause between working sets.)
Pinch press (3) 10 lbs plates x 30
Incline dumbbell fly stretch 60 seconds
V-grip pull downs (5) feeder sets, 260 lbs x 13/220 lbs x 6/180 lbs x 6 (Drop set)
Dumbbell military press (3) feeder sets, 120 lbs x 9 (Way too f**king heavy! Been a long time since I have done these.) 80 lbs x 19 (Back off set)
Wide stance dumbbell row (3) feeder sets, 150 x 25 (I am trying to figure out a way to make these more difficult, as 150 lbs are the heaviest dumbbells in the gym. Normal stance is too easy and row foot forward is too awkward with such big dumbbells, as I keep hitting my hip when I pull it up.)
Pec dec rear delt fly (4) feeder sets, 175 lbs x 18/7/6 (15 breath rest pause between working sets.)
Band cross body shoulder stretch 45 seconds
Handcuff stretch 60 seconds
Hanging lat stretch 60 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
978
1,021
Tricep press downs (2) warm up sets
Single arm overhead cable extensions (2) warm up sets
Single arm crossbody cable extensions (2) warm up sets
Smith machine overhead extensions (3) feeder sets, 175 lbs x 13/155 lbs x 8/135 lbs x 10 (drop set)
Band tricep stretch 60 seconds
Single arm hanging preacher curl (4) warm up sets
Single arm high preacher curl (3) feeder sets, 65 lbs x 12/5/4 (Rest pause set, but the rest was only while I was doing the other side. These were done on the preacher curl machine where I would sit sideways with the seat all the way down. My tricep rested on the top of the pad the arm at full extension was parallel to the floor. Really isolates the bicep, absolutely no deltoid or forearm help.)
Hammer strength neutral grip shrugs (4) feeder sets, 7 pps x 20
Band bicep stretch 60 seconds
Crossbody band shoulder stretch 60 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
978
1,021
Yesterday
Floor dumbbell press (4) warm up sets
Incline bench press (3) feeder sets, 275 lbs x 4/4/4/4/4/1 (Muscle round. This was way f**king harder than I thought and now I know why Scott Stevensons says to do muscle rounds with machines. My outer pecs are tight as hell today.)
Incline dumbbell fly stretch 60 seconds
Bar chins (5) feeder sets, 8/8/8/8/8/8 (Muscle round.)
Chest supported dumbbell rows (2) feeder sets, 90 lbs x 24 (Watched these on the video and they looked ugly as hell. Haha.)
Upright rows (3) feeder sets, blue band 8/8/8/8/8/8 hold for 30 seconds
Hanging pull up stretch 60 seconds
Cross body band shoulder stretch 60 seconds
Hands behind the back shoulder stretch 60 seconds

Today (Hotel workout)
Incline laying dumbbell extensions (5) feeder sets, 50 lbs x 15/45 lbs x 6/40 lbs x 6 (Drop set.)
Dumbbell spider curls (4) feeder sets, 35 lbs x 25
Bench dips 50
Hammer curls 25 lbs x 10/35 lbs x 10/45 lbs x 10/55 lbs x 10 (No rest pump set.)
Band tricep stretch 60 seconds
Band bicep stretch 60 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
978
1,021
Hack squats (5) feeder sets, 7 pps + (2) 60-90 lbs bands x 10 (Added the bands, since the machine is maxed out on plates and it was awesome.)
Laying leg curl (3) feeder sets, 125 lbs x 6/6/6/6/5 (Muscle round)
SLDL stretch 60 seconds
Leg extensions (3) feeder sets, 250 lbs x 6/6/6/6/7 (Muscle round)
Quad stretch 60 seconds
Adductor (2) feeder sets, 6 plates x 5/5/5/5/3 (Muscle round)
Abductor (2) feeder sets, 5 plates x 5/5/6/6/7 (Muscle round)
Single leg seated calf extension (3) feeder sets, 250 lbs x 10/200 lbs x 15/150 lbs x 24 (Drop set)
Calf stretch 60 seconds

Phoenix, I was 199.8 lbs on Friday. I had a refeed this weekend though, so I am sure I was 204-205 lbs during this workout.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
978
1,021
Holding my back width pose a little higher. I lose some width, but it shows more detail.
308052913_5688638664512358_1204751957001740320_n.jpg
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
978
1,021
Landmine press (4) warm up sets (Top warm up was (4) 45's, which is fun just to get from the floor to your chest.)
Horizontal chest press (3) feeder sets, 4 pps x 14/3/1 (15 breath rest pause between working sets.)
Incline dumbbell fly (2) sets of 80 lbs x 8
Incline dumbbell fly stretch 45 seconds (Pump was too much to take it to 60.)
Single arm pull downs (5) feeder sets, 120 lbs x 14/5/3 (Alternating rest pause between working sets.)
Hammer strength shoulder press (3) feeder sets, 4 pps x 13/4/2 (15 breath rest pause between working sets.)
Face pulls (3) feeder sets, 70 lbs x 24 (Watched a video from Charles Glass and changed how I did these. Definitely hits harder.)
Deadlift (4) feeder sets, 585 lbs x 2/495 lbs x 8 (Back off set. The 585 lbs was too much for today, but I wanted to give it a try anyways. Not exactly happy with the results, but not bad for only weighing 199 lbs.)
Hanging pull up stretch 60 seconds
Cross body band shoulder stretch 45 seconds
Handcuff stretch 60 seconds
 
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