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Freak's Training Log

IronSoul

IronSoul

TID Board Of Directors
Apr 2, 2013
6,029
1,687
I see you still killing it in here brother.


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genetic freak

genetic freak

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Dec 28, 2015
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I see you still killing it in here brother.


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Thanks brother!

Incline cable tricep extensions (4) warm up sets
Concentration curls (4) warm up sets
Dumbbell skull crushers (3) feeder sets, 70 lbs x 8/50 lbs x 8/30 lbs x 8 (Drop set. Those 70 lbs dumbbells were f**king heavy!)
Band tricep stretch 60 seconds
Cable fact curls (2) feeder sets, 90 lbs x 15/9/8 (15 breath rest pause between working sets.)
Band bicep stretch 60 seconds

No traps today. Deadlifts took care of that yesterday.
 
genetic freak

genetic freak

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Dec 28, 2015
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Leg press (5) feeder sets, 36 plates x 10 (This is the heaviest I have taken the sled in a year. Summer 2021 I did 36 plates x 6 and I was on a bunch of gear and 230 lbs. I got COVID, lost a bunch of weight, continued the cut afterwards and I am just on TRT, hovering right at 200 lbs.)
Leg extensions (3) warm up sets, 250 lbs x 19/8/5 (15 breath rest pause between working sets.)
Quad stretch 60 seconds
Standing leg curls (3) warm up sets, 75 lbs x 20/10/6 (15 breath rest pause between working sets.)
SLDL stretch 60 seconds
Adductor (2) feeder sets, 6 plates x 18/8/5 (15 breath rest pause between working sets.)
Abductor (2) feeder sets, 5 plates x 14/8/5 (15 breath rest pause between working sets.)
Hammer strength seated calf raises (2) feeder sets, 6 plates x 25
Calf stretch 60 seconds
 
MR. BMJ

MR. BMJ

TID Board Of Directors
Sep 21, 2011
1,231
1,248
Hey dude:D Have you been able to log in at WCBB today at all?
 
Glycomann

Glycomann

VIP Member
Jan 19, 2011
573
252
Everywhere I look you're pushing weight!
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
994
1,059
Rough day in the gym. My stupid ass dog woke me up at 0200 and I couldn't get back to sleep. I almost killed him for being a bitch. Anyways, all lifts were down and I was exhausted.

Landmine press (4) warm up sets (Top set was 3 plates x 25)
Incline dumbbell press (3) feeder sets, 140 lbs x 10/90 lbs x 10 (Back off set)
Decline dumbbell fly (2) fishing sets 60 lbs x 12
Decline dumbbell fly stretch 60 seconds
Lat row (5) feeder sets, 95 lbs x 17/6/4 (15 breath rest pause between working sets.)
Cable lateral raises, front raises and face pulls (2) warm up sets each
Machine Overhead Press (3) feeder sets, 250 lbs x 13/5/2 (15 breath rest pause between working sets.)
T-bar row (4) feeder sets, 10 plates x 7/6 plates x 10 (Back off set. This felt off. I think my groin was causing an issue with my stance, so it felt like I was struggling with each rep. I played it back on video and each rep looked fine, but it sure didn't feel that way.)
Hanging lat stretch 60 seconds
Band cross body shoulder stretch 45 seconds
Handcuff stretch 60 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
994
1,059
I didn't get a chance to post yesterday's workout.

Various cable tricep extensions (6) warm up sets
Bench dips (3) feeder sets, BW + 205 lbs x 25/BW x 25 (Back off set. Found that loading the EZ bar curl and resting it on your thighs is easier than trying load, balance and unload 4-5 plates when you don't have a spotter.)
Band tricep stretch 60 seconds
Belt squat lever rope curls (4) warm up sets (Always trying to find new uses for my belt squat lever. These work really well.)
Hanging preacher curl/Scott curl (3) feeder sets, 35 lbs x 10/30 lbs x 8/25 lbs x 8 (Drop set.)
Band bicep stretch 60 seconds

Today
SLDL (4) feeder sets, 365 lbs x 17
SLDL stretch 60 seconds
Leg extensions (4) feeder sets, 250 lbs x 21
Quad stretch 60 seconds
John Meadows' Bulgarian Split Squat Drop Set of Death
Quad stretch 60 seconds
Machine calf extensions single leg (3) feeder sets, 250 lbs x 15/125 lbs x 30 (Back off set.)
Calf stretch 60 seconds
Adductor (2) feeder sets, 6 plates x 14/5 plates x 8/4 plates x 7 (Drop set.)
Abductor (2) feeder sets, 5 plates x 15/4 plates x 8/3 plates x 10 (Drop set.)
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
994
1,059
Incline dumbbell fly (4) warm up sets (Top warm up was 100 lbs dumbbells x 10)
Incline smith press (3) feeder sets, 315 lbs x 11/275 lbs x 5/225 lbs x 4 (Drop set)
Pinch press (3) 10 lbs plates x 30
Decline dumbbell fly stretch 60 seconds
V-grip pull downs (5) feeder sets, 260 lbs x 8/200 lbs x 8/140 lbs x 8 (Drop set)
Hammer strength side laterals (4) warm up sets (Top warm up was 50 lbs per side x 22)
Machine overhead press (3) feeder sets, 250 lbs x 12/200 lbs x 6/150 lbs x 5 (Drop set)
Hammer strength low row (3) feeder sets, 5 pps x 14
Hanging lat stretch 60 seconds
Cross body band shoulder stretch 60 seconds
Handcuff stretch 60 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
994
1,059
Various cable tricep extensions (6) warm up sets
Bar dips (3) feeder sets, BW + 90 lbs x 18/9/6 (15 breath rest pause between working sets.)
Band tricep stretch 60 seconds
Hammer curls (4) warm up sets
EZ bar curl (2) feeder sets, 115 lbs x 15/8/5 (15 breath rest pause between working sets. I have been watching Mike Van Wyck, so I took some of his advice and leaned forward to clear the lats. Makes a huge difference in the amount of emphasis you place on the biceps and take off of the delts.)
Band bicep stretch 60 seconds
Behind the back dumbbell shrugs (4) feeder sets, 60 lbs x 30/15/12 (15 breath rest pause between working sets.)
Hanging pull up stretch 30 seconds
Cross body band shoulder stretch 30 seconds
 
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