Freak's Training Log

[genetic freak]

Various tricep extensions (7) warm up sets
Various bicep cable curls (7) warm up sets
Dumbbell skull crushers (3) feeder sets, 60 lbs x 11/50 lbs x 4/40 lbs x 3 (Drop set)
Band tricep stretch 60 seconds
Cybex bicep curl (3) feeder sets, 90 lbs x 12/6/4 (15 breath rest pause between working sets.)
Band bicep stretch 60 seconds

 

[genetic freak]

I strained/tore my oblique yesterday when I picked up the trap bar to do trap bar shrugs, being a dumbass. Usually, I put on a belt anytime I pick up 315+ lbs, but I was rushing and it was just a warm up set. When I picked up the 405 lbs for my last feeder set I felt it tear. I cranked out the reps then set it down. I grabbed the belt and was thinking about doing the 495 lbs, but it felt weird, so I decided to play it safe. Because of that, I will be taking it easy for anything that would involve heavy core intensity.

Belt squat (4) feeder sets, 10 plates x 8 (Felt alright and didn't want to push it.)
Seated leg curl (3) feeder sets, 155 lbs x 15/6/5 (15 breath rest pause between working sets.)
SLDL stretch 60 seconds
Single leg extension (3) feeder sets, 155 lbs x 13/125 lbs x 5/95 lbs x 5 (Drop set)
Quad stretch 60 seconds
Kick backs (4) feeder sets, 7 plates x 15 (Never done these before, but this maxes out the machine. I will see if I can rig up a band for increased resistance.)
Machine calf extensions (4) feeder sets, 500 lbs x 20
Calf stretch 30 seconds

 

[jipped genes]

What is a SLDL stretch?

 

[genetic freak]

Straight leg deadlift stretch. I do mine from a plyo box, as my flexibility pretty much puts the bar on top of my feet now. It doesn't take much weight, 95-135 lbs gets the job done.

 

[jipped genes]

I would break in half if I tried that. Bone spurs on my right hip and sacroiliac probs prevent deadlift other than if I do them off the pins, raised up about 6".

 

[genetic freak]

I would break in half if I tried that. Bone spurs on my right hip and sacroiliac probs prevent deadlift other than if I do them off the pins, raised up about 6".

You could also get a similar stretch with a good morning. You would just need a spotter or would need to set the pins at a place you can comfortably fail.

 

[genetic freak]

Decline dumbbell fly (4) warm up sets (top warm up was 100 lbs dumbbells for 10)
Neutral grip pull downs (5) feeder sets, 230 lbs x 10/200 lbs x 6/170 lbs x 5 (Drop set. This stack only goes to 200 lbs. I had to throw a 30 lbs dumbbell on top.)
Laying dumbbell lateral raises (4) warm up sets
Machine chest press (3) feeder sets, 3 pps x10/5/3 (15 breath rest pause between working sets. This new machine will humble you. Far greater resistance than Hammer Strength.)
Decline dumbbell fly stretch 60 seconds
Machine shoulder press (3) feeder sets, 2 pps x 12/7/4 (15 breath rest pause between working sets. Same as the chest press machine. I can do double this weight on the Hammer Strength.)
Reverse grip barbell row (4) feeder sets, 315 lbs x 18
Hanging lat stretch 60 seconds
Cross body band shoulder stretch 30 seconds
Hands behind the back shoulder stretch 60 seconds

 

[jipped genes]

"Hanging lat stretch 60 seconds"

This is not just good for your lats. It strengthens your rotator cuffs. It was part of my phys therapy when I messed mine up at the end. I was told it protects the whole shoulder joint. I cannot do 5 minutes comfortably so I do 1 minute reps. 3-5 times a couple times a week. Not back to back normally. Just this week I benched 1.5 X my body weight just to see if I could and my shoulder felt great, no pain and no residual soreness. It was the reason I stopped lifting heavy and now...maybe start lifting heavier.

Bulletproof Your Shoulders with Bar Hangs

To help release tight shoulders and reduce pain, make like our long-ago ancestors and include more hanging in your routine.

www.muscleandfitness.com

how much do you use for your DB fly stretch?

 

[genetic freak]

"Hanging lat stretch 60 seconds"

This is not just good for your lats. It strengthens your rotator cuffs. It was part of my phys therapy when I messed mine up at the end. I was told it protects the whole shoulder joint. I cannot do 5 minutes comfortably so I do 1 minute reps. 3-5 times a couple times a week. Not back to back normally. Just this week I benched 1.5 X my body weight just to see if I could and my shoulder felt great, no pain and no residual soreness. It was the reason I stopped lifting heavy and now...maybe start lifting heavier.

Bulletproof Your Shoulders with Bar Hangs

To help release tight shoulders and reduce pain, make like our long-ago ancestors and include more hanging in your routine.

www.muscleandfitness.com

how much do you use for your DB fly stretch?

Yep, I do the hanging pull up stretch as well. The only difference between the two is the hanging lat stretch I am in the V-position with my feet pushing into the floor to provide additional resistance to the stretch.

The weight on the dumbbell fly depends on how much pump is in my shoulders and pecs, but it is always between 50-75 lbs dumbbells.

 

[genetic freak]

Various cable extensions (6) warm up sets
Alternating dumbbell curl (4) warm up sets
Laying incline cable extension (3) feeder sets, 160 lbs x 15/8/6 (15 breath rest pause between working sets)
Band tricep stretch 60 seconds
Cable curls (3) feeder sets, 160 lbs x 10/120 lbs x 6/80 lbs x 6 (Drops set)
Band bicep stretch 60 seconds
Smith machine upright row (4) feeder sets, (3) 25's per side x 12/(2) 25's per side x 8/(1) 25 per side x 10 (Drop set)

 

[genetic freak]

Leg press (5) feeder sets, 22 plates x 8 (Usually 22 plates is an easy 25-30, but this is a new machine and not Hammer Strength. This was heavy as hell, but I maxed out the pins. Now I just need to get to 20 reps and add plates to the top.)
RDL (3) feeder sets, 150 lbs dumbbells x 24
SLDL stretch 60 seconds
Jefferson squat (4) feeder sets, 295 lbs x 8/8 (I did 8 with one grip then reversed grip for another 8.)
Leg extension (1) feeder set, 210 lbs x 18 (I slowed down the tempo to make these worthwhile, since the resistance only goes to 210 lbs.)
Quad stretch 60 seconds
Single leg standing calf raise (2) feeder sets, BW + 60 lbs x 25
Calf stretch 45 seconds

 

[IronSoul]

Leg press (5) feeder sets, 22 plates x 8 (Usually 22 plates is an easy 25-30, but this is a new machine and not Hammer Strength. This was heavy as hell, but I maxed out the pins. Now I just need to get to 20 reps and add plates to the top.)
RDL (3) feeder sets, 150 lbs dumbbells x 24
SLDL stretch 60 seconds
Jefferson squat (4) feeder sets, 295 lbs x 8/8 (I did 8 with one grip then reversed grip for another 8.)
Leg extension (1) feeder set, 210 lbs x 18 (I slowed down the tempo to make these worthwhile, since the resistance only goes to 210 lbs.)
Quad stretch 60 seconds
Single leg standing calf raise (2) feeder sets, BW + 60 lbs x 25
Calf stretch 45 seconds

Get a pic of the leg press if you can. Interested in seeing it. Great work as always brother


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