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Freak's Training Log

genetic freak

genetic freak

VIP Member
Dec 28, 2015
2,450
2,987
30 minutes on the treadmill, just walking, as today is leg day and I wanted to crush it.

Standing hamstring curls 63 lbs x 10/10/10/10 with a pause at the top and four count negative (warm up)
Leg extensions 200 lbs x 10/10/10/10 with a pause at the top and a four count negative (warm up)
Straight leg deadlift 4x5, 585 lbs x 5/495 lbs x 5/405 lbs x 6 (drop set)
Straight leg deadlift stretch 60 seconds
Hammer strength v-squat 3x5, 690 lbs x 5/600 lbs x 6/510 lbs x 5 (drop set)
Quad stretch 60 seconds
Seated calf raises 2x20, 330 lbs x 20 with a pause at the bottom to get a full stretch
Calf stretch 60 seconds
Tibialis raises 2x20, 30 lbs x 20 (This was really light, but I was just trying to get some work in.)
Hammer strength adductor 3x15, 180 lbs x 12 with a 60 second iso hold
Hammer strength abductor 3x15, 180 lbs x15 with a 45 second iso hold (I couldn't make it to 60.)
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
2,450
2,987
Today was 30 minutes on the treadmill, just walking. My weight is dropping too fast for HIT right now and I am afraid I am losing some muscle. Plus, the leg session yesterday is still crushing me.

Yesterday afternoon I attempted to do an hour on the treadmill, since my wife had a commitment and we could not walk together. About 15 minutes in I felt my blood sugar dropping. Like a dumbass, I kept walking. At 30 minutes I bowed out, went upstairs and ate my greek yogurt, granola and banana meal; 81 grams of carbs. I felt like passing out, but luckily I didn't. I checked my blood sugar 30 minutes after I ate and I was at 93, so I was probably in the danger zone 15 minutes into my walk and was critical at 30 minutes. Note to self, do not take berberine before training.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
2,450
2,987
30 minutes on the treadmill, just walking. Trying not to drop anymore weight.

Dumbbell pullovers 100 lbs x 10/10/10/10 (Arms locked straight. Warm up.)
Meadows' row 3x10, 145 lbs x 15/7/7 (10 breath rest pause between working sets.)
Neutral grip lat pull downs 2x10, 260 lbs x 6/220 lbs x 6/180 lbs x5 /140 lbs x 12 (Drop set)
Hanging pull-up stretch 60 seconds
Incline dumbbell fly 40 lbs x 10/60 lbs x 10/80 lbs x 10/10 (Warm up)
Incline dumbbell press 3x10, 150 lbs x 12/3, 120 lbs x 3 (10 breath rest pause between working sets. I choose these for my rest pause, because I do not have a spotter, but it would be nice to have one. I dropped to 120 lbs dumbbells, because I knew I could not push the 150 lbs dumbbells off my chest on the last rest pause.)
Hammer strength decline press 2x10, 462 lbs x 10/372 lbs x 8/282 lbs x 9/192 lbs x 12 (Drop set)
Decline dumbbell fly stretch 60 seconds
 
L

Lifter74

Senior Member
Mar 11, 2022
205
112
30 minutes on the treadmill, just walking. Trying not to drop anymore weight.

Dumbbell pullovers 100 lbs x 10/10/10/10 (Arms locked straight. Warm up.)
Meadows' row 3x10, 145 lbs x 15/7/7 (10 breath rest pause between working sets.)
Neutral grip lat pull downs 2x10, 260 lbs x 6/220 lbs x 6/180 lbs x5 /140 lbs x 12 (Drop set)
Hanging pull-up stretch 60 seconds
Incline dumbbell fly 40 lbs x 10/60 lbs x 10/80 lbs x 10/10 (Warm up)
Incline dumbbell press 3x10, 150 lbs x 12/3, 120 lbs x 3 (10 breath rest pause between working sets. I choose these for my rest pause, because I do not have a spotter, but it would be nice to have one. I dropped to 120 lbs dumbbells, because I knew I could not push the 150 lbs dumbbells off my chest on the last rest pause.)
Hammer strength decline press 2x10, 462 lbs x 10/372 lbs x 8/282 lbs x 9/192 lbs x 12 (Drop set)
Decline dumbbell fly stretch 60 seconds
I admire your weight on the lat pulldowns. 205 is high as I can rep double digits.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
2,450
2,987
I admire your weight on the lat pulldowns. 205 is high as I can rep double digits.
Thanks brother. Over 22 years of doing pull-ups in the Corps made that movement pretty easy for me. I can do weighted pull-ups with a 60 lbs dumbbell and get around 14-15 reps.
 
L

Lifter74

Senior Member
Mar 11, 2022
205
112
Thanks brother. Over 22 years of doing pull-ups in the Corps made that movement pretty easy for me. I can do weighted pull-ups with a 60 lbs dumbbell and get around 14-15 reps.
Yeah I had forgotten you were a marine. I ran into a high school buddy last month and he, like you, had 20+ years in the Marines. He is huge.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
2,450
2,987
I admire your weight on the lat pulldowns. 205 is high as I can rep double digits.
Thanks brother. Over 22 years of doing pull-ups in the Corps made that movement pretty easy for me. I can do weighted pull-ups with a 60 lbs dumbbell and get around 14-15 reps.
Yeah I had forgotten you were a marine. I ran into a high school buddy last month and he, like you, had 20+ years in the Marines. He is huge.
When we retire, we have nothing better to do than eat and lift. My physique really changed once I retired, retired.

Today's workout.
60 minutes on the treadmill.

Band side lateral raises 20-40 lbs band x 10/10/10/10 (Warm up)
Military press 3x10, 245 lbs x 11/3/3 (10 breath rest pause between working sets.)
Band rear delt fly 2x20, 30-60 lbs band x 35 (25 reps followed by 10 widow maker reps, taking 2 breaths between reps and a 30 second iso hold at the end.)
Cross body band shoulder stretch 60 seconds
Handcuff stretch 60 seconds
Laying dumbbell extensions 40 lbs x 10/10/10/10 (Warm up)
Rope extensions 2x10, 90 lbs x 18/8/7 (10 breath rest pause between working sets and a 10 second iso hold at the end.)
Band tricep stretch 60 seconds
Hammer curls 40 lbs x 10/10, 60 lbs x 10/10 (Warm up)
Cable curls 2x10, 100 lbs x 16/8/7 (10 breath rest pause between working sets and a 7 second iso hold at the end. That is all I had. The pump was ridiculous.)
Band bicep stretch 45 seconds (Again, the pump killed me. It felt like my bicep was tearing apart, so I stopped at 45 seconds.)
 
Jayne Scott

Jayne Scott

TID Lady Member
Feb 7, 2022
144
116
30 minutes on the treadmill, running 1 minute and walking 2.

Arnold press 60 lbs x 10/10/10/10 (warm up)
Hammer strength military press 2x8, 450 lbs x 8/360 lbs x 7/270 lbs x 7/180 lbs x 8/90 lbs x 20 (partial reps for this set) (drop set)
Hammer strength side laterals 2x10, 100 lbs x 10/ 90 lbs x 8/70 lbs x 5/50 lbs x 12 (partial reps for this set) (drop set)
Band shoulder stretch 60 seconds
Cross body band shoulder stretch 60 seconds
Cable push downs 95 lbs x 10/10/10/10 (warm up)
Smith machine close grip bench 2x10, 325 lbs x 6/305 lbs x 5/265 lbs x 5/215 lbs x8/125 lbs x 15 (drop set) (I bit off a little more than I can chew on this one. I should have started at 305 lbs or 295 lbs and worked down. I did not really feel it in my triceps today. Too much chest involvement.)
Machine v-grip extensions 1x10, 200 lbs x 25/9/7 (10 breath rest between working sets.)
Band tricep stretch 60 seconds
One arm cable curls 30 lbs x 10/10/10/10 (warm up)
Hammer curls 2x10, 80 lbs x 8/70 lbs x 6/60 lbs x 6 (drop set) (I usually get a lot more reps with the 80's, but the warm up crushed me.)
Drag curls 1x10, 115 lbs x 15/8/6 (10 breath rest between working sets.)
Hammer strength grip machine overhand grip 2x20, 180 lbs x 15
Hammer strength grip machine underhand grip 2x20, 90 lbs x 12
Band bicep stretch 60 seconds
Some serious workout here.
 
R

rawdeal

TID Board Of Directors
Nov 29, 2013
4,265
3,412
Thanks brother. Over 22 years of doing pull-ups in the Corps made that movement pretty easy for me. I can do weighted pull-ups with a 60 lbs dumbbell and get around 14-15 reps . . . .
Not a Lifer, but as a University of Parris Island graduate, 14-15 reps is actually 13-14 ... AND ONE FOR THE D.I. !!!
 
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