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Freak's Training Log

genetic freak

genetic freak

VIP Member
Dec 28, 2015
1,644
1,903
Pec dec (4) warm up sets
Single arm pull downs (4) feeder sets, 100 lbs x 13/6/4 (15 breath rest pause between working sets.)
TKO incline press (3) feeder sets, 3 pps x 16/5/4 (15 breath rest pause between working sets. Some of those were partials.)
Decline dumbbell fly stretch 60 seconds
Cybex Eagle lateral raise (4) feeder sets, 110 lbs x 18/11/11 (15 breath rest pause between working sets.)
Floor rows (3) feeder sets, 315 lbs x 12
Hanging pull up stretch 60 seconds
Band cross body shoulder stretch 45 seconds
Handcuff stretch 60 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
1,644
1,903
Various single arm cable extensions (6) warm up sets
Various single arm cable curls (4) warm up sets
V-grip cable extensions (3) feeder sets, 190 lbs x 16/7/4 (15 breath rest pause between working sets.)
Band tricep stretch 60 seconds
Dumbbell preacher curls (3) feeder sets, 40 lbs x 13/35 lbs x 5/30 lbs x 5 (Drop set)
Band bicep stretch 60 seconds
Trap bar shrugs (2) feeder sets, 315 lbs x 50 (Could have done more, but my grip was failing. Should have strapped up.)
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
1,644
1,903
Leg press (4) feeder sets, 22 plates x 18 (Did 2 sets of adductor, abductor, leg extensions and seated leg curls to warm up.)
Seated leg curl (2) feeder sets, 170 lbs x 12/110 lbs x 14 (Back off set)
SLDL stretch 60 seconds
Single leg extensions (2) feeder sets, 155 lbs x 13/ 110 lbs x 17 (Back off set. Some of those on the back off set were partials.)
Quad stretch 60 seconds
Single leg smith machine standing calf raises (3) feeder sets, 2 pps x 16
Calf stretch 30 seconds
TKO kick backs (1) feeder sets, 7 plates x 16
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
1,644
1,903
Still been training like mad, just took some time off from logging. With logs, videos, coaching (for free), etc... it started to feel like work and I was not enjoying it.

Yesterday

Squats (5) feeder sets, 455 lbs x 10 (These felt amazing. Ensured each rep was taken below parallel by placing a band across the pins at 14 inches and I made sure my butt hit the band with each rep. No back issues, which usually plague my squat, so my quads actually felt like they got engaged instead of just hips, glutes and hamstrings.) Did a back off set of 315 lbs x 15 hole shot squats.
Reverse laying hamstring curls (1) warm up set, 13/9/7 (15 breath rest pause between working sets.)
SLDL stretch 60 seconds
Sissy squat (1) warm up set, 20/11/9 (15 breath rest pause between working sets.)
Quad stretch 60 seconds
Single leg standing calf raises (2) feeder sets, 60 lbs x 27
Calf stretch 60 seconds
Banded adductor/abductor 25/25
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
1,644
1,903
Landmine press (5) warm up sets (Final set was 150 lbs x 15. Hardest part is just cleaning it up to chest to start.)
Cybex chest press (2) feeder sets, 305 lbs x 16/5/2 (15 breath rest pause between working sets. I love this machine. It is old, but hits my chest better than any other machine I have ever used.)
Incline dumbbell fly stretch 60 seconds
Dumbbell side laterals (3) feeder sets, 25 lbs/50 lbs (Dusty Hanshaw Superset) x 22/20
Various cable extensions (3) warm up sets
Smith machine reverse grip bench (4) feeder sets, 315 lbs x 12/275 lbs x 12/225 lbs x 12 (Drop set)
Band shoulder stretch 60 seconds
Cross body band shoulder stretch 60 seconds
Band tricep stretch 60 seconds
 
Kluso

Kluso

VIP Member
Oct 30, 2022
537
430
Still been training like mad, just took some time off from logging. With logs, videos, coaching (for free), etc... it started to feel like work and I was not enjoying it.

Yesterday

Squats (5) feeder sets, 455 lbs x 10 (These felt amazing. Ensured each rep was taken below parallel by placing a band across the pins at 14 inches and I made sure my butt hit the band with each rep. No back issues, which usually plague my squat, so my quads actually felt like they got engaged instead of just hips, glutes and hamstrings.) Did a back off set of 315 lbs x 15 hole shot squats.
Reverse laying hamstring curls (1) warm up set, 13/9/7 (15 breath rest pause between working sets.)
SLDL stretch 60 seconds
Sissy squat (1) warm up set, 20/11/9 (15 breath rest pause between working sets.)
Quad stretch 60 seconds
Single leg standing calf raises (2) feeder sets, 60 lbs x 27
Calf stretch 60 seconds
Banded adductor/abductor 25/25
I bet it does. You seem like you’re always posting, helping others and building ‘your brand’. I wish I had your motivation.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
1,644
1,903
Bar chins (4) warm up sets, 16/9/6 (15 breath rest pause between working sets. For building back width, these are far superior to pull ups. When doing pull ups, what part of the body do you think fails? I can give you a hint, it is not your back that fails first. Your back has much more to give, when your shoulders and arms fail and you can no longer perform a rep. Switch to bar chins and you will be able to focus more on your back throughout the exercise.)
Banded rear delt fly (2) warm up sets, 30-60 lbs band x 30
Behind the back shrugs (3) feeder sets, 225 lbs x 15/11/10 (15 breath rest pause between working sets.)
Meadows row (2) feeder sets, 105 lbs x 14/8/6 (15 breath rest pause between working sets. I stood on bumper plates to get even more of stretch at the bottom of the rep.)
Hanging pull up stretch 60 seconds
EZ bar curls (3) warm up sets
Dumbbell preacher curl (2) feeder sets, 35 lbs x 16/8/5 (15 breath rest pause between working sets.)
Band bicep stretch 60 seconds
 
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