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Freak's Training Log

genetic freak

genetic freak

VIP Member
Dec 28, 2015
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998
Landmine tricep extensions (4) warm up sets (Never tried these before or ever seen anyone do them. I was just in the gym and wanted to do something new, looked at the landmine and thought this might work well. Just slide the bench over to the landmine and rest the bar, so that the plate is on the bench. Then slide under the bar with your head near the plate and press the barbell up and away. Your hands will start at chest level, but will finish over your face or above your head. Use bumper plates to give yourself clearance to get under the bar.)
Seated dumbbell curls (4) warm up sets
Incline dumbbell skullcrushers (3) feeder sets, 50 lbs x 12/6/5 (15 breath rest pause between working sets.)
Band tricep stretch 60 seconds
EZ bar curls (3) feeder sets, 115 lbs x 22/9/6 (15 breath rest pause between working sets. Since following Mike Van Wyck's guidance, my biceps are not only growing, but they are getting strong as hell. These were done very strict, slightly leaning forward, so that biceps were clear of lats. You cannot use delts or back to help in this position. Wrists were locked straight. This was all bicep.)
Band bicep stretch 60 seconds
Behind the back shrugs (4) feeder sets, 315 lbs x 20/10/5 (15 breath rest pause between working sets.)
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
965
998
Belt squats (4) feeder sets, 10 plates x 10 (Warm up)
Good mornings (3) feeder sets, 205 lbs x 17
John Meadows' Bulgarian Split Squat Drop Set of Death 60/50/40/30/BW
Quad stretch 60 seconds
SLDL stretch 60 seconds
Adductor/Abductor (1) warm up set, 200 lbs x 25/45 (Superset)
Smith machine standing calf raises (3) feeder sets, 405 lbs x 18
Calf stretch 30 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
965
998
Nothing, but cables today.

Incline cable fly (5) feeder sets, 80 lbs x 15/6/5 (15 breath rest pause between working sets.)
Decline dumbbell fly stretch 60 seconds
Lat pull downs (5) feeder sets, 250 lbs x 14/225 lbs x 6/200 lbs x 7 (15 breath rest pause between working sets.)
Cable side lateral raises (3) warm up sets
Cable front raises (3) feeder sets, 90 lbs x 19/10/8 (15 breath rest pause between working sets. These were two handed.)
Cable mid row (4) feeder sets, 250 lbs x 18
Hanging pull up stretch 45 seconds
Hanging lat stretch 45 seconds
Crossbody band shoulder stretch 45 seconds
Handcuff stretch 60 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
965
998
Thanksgiving training. The gym was freaking packed.

Cable curls (5) feeder sets, 165 lbs x 12/120 lbs x 8/80 lbs x 8 (Drop set. I had to add a 5 lbs dumbbell to the stack, as it only goes to 160.)
Rope extensions (3) warm up sets
Smith machine tricep extensions (3) feeder sets, 175 lbs x 11/155 lbs x 6/135 lbs x 5 (Drop set. This is with the assumption the smith machine bar is 45 lbs. It is not listed on the machine.)
Band bicep stretch 60 seconds
Band tricep stretch 60 seconds
Trap bar shrugs (4) feeder sets, 495 lbs x 15
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
965
998
Squats (5) feeder sets, 405 lbs x 10 (Deepest I have ever taken squats. I always set the pins at a level to where I just get below parallel when my arm touches the pin. I took the pins 4 inches lower. The last inch or so I almost have to relax all my muscles just to get low enough for my arm to touch the pin. I watched the video back and the top of my knee and armpits were almost even. This did aggravate my left knee a little.)
Sissy squats (1) warm up set, 20/11/9 (15 breath rest pause between working sets.)
Quad stretch 50 seconds (I couldn't make the full 60 seconds, the pump was too much.)
Dumbbell hamstring curls (2) feeder sets, 40 lbs x 13/6/5 (15 breath rest pause between working sets.)
SLDL stretch 60 seconds (Leg was trembling after this.)
Adductor/Abductor black band (2) sets of 30 each
Standing calf raises (3) feeder sets, 225 lbs + BW x 23 (This was difficult as holding 5 plates between your legs on the dip belt means your legs are bowed pretty wide.)
Calf stretch 60 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
965
998
Cable crossovers (4) warm up sets
Dumbbell pullover (4) feeder sets, 100 lbs x 15/6/5 (15 breath rest pause between working sets. These are done laying flat on the bench, not perpendicular that allows you to cheat, with arms straight, no bent elbows. When you bend the elbows it brings in too much of the triceps and chest.)
Incline dumbbell press (3) warm up sets, 120 lbs x 15/80 lbs x 21 (Back off set)
Incline dumbbell fly 60 seconds
Andrea Shaw raises (4) warm up sets
TKO overhead press (3) feeder sets, (4) 25's per side x 18/(3) 25's per side x 10/(2) 25's per side x 11 (Drop set)
TKO row (4) feeder sets, 6 pps x 13
Hanging lat stretch 60 seconds
Band shoulder stretch 60 seconds
Band cross body shoulder stretch 60 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
965
998
Various cable extensions (6) warm up sets
Seated dumbbell curls (4) warm up sets
Dips (3) feeder sets, BW + 135 lbs x 10/BW + 90 lbs x 10/BW + 45 lbs x 11 (Drop set. At first I was concerned the handles might not hold that much weight, but then I remember large bodybuilders are 300+ lbs and do these. My 204 lbs + 135 lbs is nothing.)
Band tricep stretch 60 seconds (Felt like my tricep was going to tear in half.)
Overhead cable curl (3) warm up set (Was going to be my working exercise, but I didn't like the way it felt.)
Scott curl (1) feeder set, 115 lbs x 8/95 lbs x 6/75 lbs x 5 (Drop set.)
Band bicep stretch 60 seconds
Dumbbell behind the back shrugs (3) feeder sets, 120 lbs dumbbells x 15
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
965
998
Seated leg curls (2) warm up sets
Leg extensions (2) warm up sets
Leg press (5) feeder sets, 22 plates x 17 (I did the leg curls and leg extensions, because my knee and hip flexor were killing me. It didn't help, but I said fuck it and gave it a full send anyways. Felt really strong during the lift and like total crap after.)
Barbell hip thrust (3) feeder sets, 495 lbs x 19
Seated leg curls (1) warm up set, 150 lbs x 18/8/6 (15 breath rest pause between working sets.)
SLDL stretch 60 seconds
Leg extensions (1) warm up set, 200 lbs x 19/10/7 (15 breath rest pause between working sets.)
Quad stretch 60 seconds
Machine calf extensions (4) feeder sets, 500 lbs x 21
Calf stretch 60 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
965
998
Pec dec (4) warm up sets
V-grip pull downs (5) feeder sets, 230 lbs x 9/200 lbs x 6/170 lbs x 5 (Rest pause drop set. Did these with the narrow Marsafit v-grip attachment, so no straps.)
TKO incline press (3) feeder sets, (5) 25's per side x 15/(4) 25's per side x 8/(3) 25's per side x 5 and a lot of partials (Rest pause drop set.)
Decline dumbbell fly stretch 60 seconds
Laying incline Y-raises (4) warm up sets
Dusty Hanshaw Side Raise Super Set 25 lbs/60 lbs x 25/19
Cornerbar row (5) feeder sets, 7 plates x 7/6 plates x 5/5 plates x 4 (Drop set. Not my strongest, but like a dumbass I used bumper plates and the entire bar was filled. This caused the weight to be really far forward and quite awkward.)
Hanging pull up stretch 45 seconds
Hanging lat stretch 45 seconds
Cross body band shoulder stretch 60 seconds
Handcuff stretch 60 seconds
 
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