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Freak's Training Log

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genetic freak

genetic freak

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Dec 28, 2015
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Okay cool. Was curious if it was like one in my gym. I haven’t ever seen another one abs love it


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This is the one we have on base. 36 plates on this one feels like 22 on the TKO.

 
genetic freak

genetic freak

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Dec 28, 2015
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Pec dec (4) warm up sets
Flat dumbbell press (3) feeder sets, 150 lbs x 13/125 lbs x 4/100 lbs x 3 (Drop set. Heavy dumbbell drop sets will have you huffing and puffing, especially when you are by yourself and no one to help you get into position.)
Pinch press 30 reps with (3) 10 lbs plates
Dumbbell fly stretch 60 seconds
Single arm pull downs (4) feeder sets, 120 lbs x 15/100 lbs x 4/80 lbs x 4 (Drop set.)
Face pulls (4) warm up sets
Z-press (3) feeder sets, 155 lbs x 11/115 lbs x 12 (Back off set.)
Cable row (4) feeder sets, 230 lbs x 18 (The machine only goes to 200 lbs, but I can fit (2) 15 lbs dumbbells on top.)
Hanging pull up stretch 45 seconds
Hanging lat stretch 45 seconds
Cross body band shoulder stretch 45 seconds
Handcuff stretch 60 seconds
 
genetic freak

genetic freak

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Dec 28, 2015
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Hammer curls (5) warm up sets (Top warm up set was 70 lbs x 12, which is not a lot compared to what I have done before, but with a bad elbow on one arm and a clavicle that pops out of place from an AC joint separation on the other side, I will take it.)
Dumbbell skull crushers (5) warm up sets (Top warm up set was 60 lbs x 12)
Smith machine behind the back shrugs (4) feeder sets, 315 lbs x 35
Machine preacher curls (2) feeder sets, 130 lbs x 9/110 lbs x 6/90 lbs x 6 (Drop set)
Band bicep stretch 60 seconds
Dips (2) feeder sets, BW + 90 lbs x 19/8/3 (15 breath rest pause between working sets.)
Band tricep stretch 60 seconds
 
genetic freak

genetic freak

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Dec 28, 2015
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Hack squats (5) feeder sets, 7 pps x 9 (I love this new hack squat. You can go really deep, like ass to calves deep, so I did. Plus, there is room for 3-4 more pps.)
Kick backs (3) feeder sets, 7 plates x 13
Leg extensions (1) feeder set, 200 lbs x 6/6/6/6/5 (Muscle round)
Quad stretch 45 seconds (Pump was so bad I thought I was going to tear something.)
Seated leg curl (1) feeder set, 150 lbs x 6/6/6/1 cramp (Muscle round. I didn't drink any water this morning and was out in the freezing cold since 4:30 am hunting, so it was bound to happen.)
SLDL stretch 60 seconds
Seated calf extension (3) feeder sets, 500 lbs x 22
Calf stretch 30 seconds
Adductor/Abductor (2) warm up sets, 200 lbs x 20/35 (Superset)
 
genetic freak

genetic freak

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Dec 28, 2015
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Woke up at 0300 did 30 minutes on the treadmill then walked around the woods all day. Killed two does, one in the morning and one in the afternoon. Quarter them up and packed them out. I went fishing in the middle of the day and caught half a dozen crappie, a couple bass and a bunch of bluegill. It was a great day.
 
Kluso

Kluso

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Oct 30, 2022
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Woke up at 0300 did 30 minutes on the treadmill then walked around the woods all day. Killed two does, one in the morning and one in the afternoon. Quarter them up and packed them out. I went fishing in the middle of the day and caught half a dozen crappie, a couple bass and a bunch of bluegill. It was a great day.
Dam! That was a great day! Nice!
 
genetic freak

genetic freak

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Dec 28, 2015
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Wide grip pulldowns (5) feeder sets, 250 lbs x 13/5/5 (15 breath rest pause between working sets. Amazing what moving an exercise to the front does. Not only to this exercise, but to the following exercises. I was struggling after this.)
Decline dumbbell fly (4) warm up sets (Top warm up was 100 lbs dumbbells for 10, but it was rough.)
TKO shoulder press (4) feeder sets, 3 pps x 10
TKO incline press (2) feeder sets, 3 pps x 15/6/4 (15 breath rest pause between working sets. The last couple of each were partials.)
Decline dumbbell fly stretch 60 seconds
Strict dumbbell row (3) feeder sets, 150 lbs x 17 (These were done with feet wide and parallel, so I could not use my hips or torso rotation to cheat the weight up.)
Dusty Hanshaw side raise superset (2) 25 lbs/50 lbs x 20
Hanging pull up stretch 45 seconds
Hanging lat stretch 45 seconds
Crossbody band shoulder stretch 45 seconds
Hands behind the back shoulder stretch 60 seconds
 
genetic freak

genetic freak

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Dec 28, 2015
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From yesterday. I had to process two deer in the afternoon, which took 8 hours, so I didn't have time to post this.

Pendulum squat (5) feeder sets, 6 pps x 12 (I could have done more, but I felt a twinge in my good hamstring, so I decided to rack it. It doesn't hold anymore weight, but I was looking at the machine and there are ways to rig up bands.)
Walking lunges (2) warm up sets, 80 lbs dumbbells in each hand 60 ft down and back
Quad stretch 60 seconds
Hamstring extensions (3) feeder sets, 120 lbs x 20/80 lbs x 6/60 lbs x 10/BW x 5 (Drop set)
SLDL stretch 60 seconds
Smith machine standing calf raises (3) feeder sets, 315 lbs x 25
Calf stretch 45 seconds
Various cable tricep extensions (6) warm up sets
Cable side bicep curl (4) warm up sets
Rope extensions (3) feeder sets, 100 lbs x 6/6/6/6/6/4 (Muscle round)
Band tricep stretch 60 seconds
Cable curl (2) feeder sets, 160 lbs x 5/5/5/5/2 (Muscle round)
Band bicep stretch 60 seconds
 
genetic freak

genetic freak

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Dec 28, 2015
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Seated cable crossover fly (4) warm up sets (Whoa these hit hard.)
Lat rows (5) feeder sets, 160 lbs x 15/6/5 (15 breath rest pause between working set.)
Smith machine incline press (3) feeder sets, 315 lbs x 11/275 lbs x 7/225 lbs x 10 (15 breath rest pause between working sets.)
Dumbbell fly stretch 60 seconds
Adrea Shaw side raises (5) warm up sets
Arnold press (3) feeder sets, 80 lbs x 12/60 lbs x 5/40 lbs x 5 (Drop set.)
Chest support t-bar row (3) feeder sets, 5 plates x 8/4 plates x 8/3 plates x 12 (Drop set.)
Hanging lat stretch 60 seconds
Hands behind the back shoulder stretch 60 seconds
Cross body shoulder stretch 30 seconds
 
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