Freak's Training Log

[genetic freak]

I have not been sleeping for shit lately, but I have really changed my mindset. I basically have been trying to tackle everything in life like a juggernaut and when I get to the gym, I seem to be on a level I have not been on in a long, long time. Strength and focus are ridiculous right now.

Lat rows (4) warm up sets
Meadows row (4) feeder sets, 150 lbs x 14
Lat pull down (3) feeder sets, 200 lbs x 13/6/4 (Rest pause set)
Rear delt raises on the Seal Row (3) feeder sets, 25 lbs x 21/12/9 (Rest pause set)
Dumbbell upright rows (3) feeder sets, 80 lbs x 12/60 lbs x 8/40 lbs x 9 (Drop set)
TKO Iso Row (2) feeder sets, 5 pps x 13
Laying inclined dumbbell curls (4) warm up sets
Dumbbell preacher curl (3) feeder sets, 35 lbs x 11/4/3 (Alternating rest pause set)
Hanging pull up stretch 60 seconds
Hanging lat stretch 45 seconds
Band bicep stretch 60 seconds
Cross body band shoulder stretch 45 seconds

 

[A1food4u]

I really find it hard to turn off the brain sometimes to get restful sleep, i feel ya there... and it does have a may of focusing you. My best workouts were always when some stupid shit was going down at work.... I relate totally

 

[genetic freak]

Bulgarian split squats (3) feeder sets, 80/70/60/50/40/30/20/BW x 8 (Drop set. It took 4:01 to do the right side and 4:05 to do the left side. I was pretty wobbly afterwards.)
Hip thrust (4) feeder sets, 495 lbs x 17
Single leg extension (1) warm up set, 110 lbs x 21 (4 count. The burn was murder.)
Quad stretch 60 seconds
Kick backs (2) feeder sets, 6 plates x 15
SLDL stretch 60 seconds
Smith machine single leg standing calf raises (3) feeder sets, 2 pps x 17 then went to a double leg for 15
Calf stretch 60 seconds

I wanted to take it easy on the quad today, since today is really the first day I could sit down unassisted. It held fine though on all the exercises with no pain at all.

 

[genetic freak]

Landmine press (5) warm up sets (Top was 150 lbs x 20)
Smith incline press (3) feeder sets, 295 lbs x 16/4/3 (Rest pause set)
Decline dumbbell fly 50 lbs x 30 (Pump set)
Decline dumbbell fly stretch 60 seconds
Various cable extensions (6) warm up sets
Overhead dumbbell extension (3) feeder sets, 120 lbs x 25/12/7 (Rest pause set. I should have done these in the Smith machine.)
Band tricep stretch 60 seconds
Arnold press (3) feeder sets, 100 lbs x 11/75 lbs x 11 (Top set/backoff set)
Dusty Hanshaw side raise superset 30 lbs/60 lbs x 22/20
Crossbody band shoulder stretch 60 seconds
Handcuff stretch 60 seconds

 

[genetic freak]

V-grip pull downs (3) feeder sets, 230 lbs x 11/180 lbs x 11 (Top set/back off set)
Corner bar row (5) feeder sets, 6 plates x 14/4 plates x 22 (Top set/back off set)
Straight arm dumbbell pullovers (2) feeder sets, 100 lbs x 10
Hanging pull up stretch 60 seconds
Chest supported rear delt fly (3) feeder sets, 25 lbs x 18/10/8 (Rest pause set)
Cable rope high pulls (2) feeder sets, 80 lbs x 17/12/9 (Rest pause set)
Alternating dumbbell strict curl (4) warm up sets (Top was 50 lbs x 10)
Cybex preacher single arm preacher curl 45 lbs x 16/7/5 (Rest pause set)
Band bicep stretch 60 seconds
Cross body band shoulder stretch 60 seconds

 

[genetic freak]

Yesterday.

Hack squat (6) feeder sets, 7 pps x 11 (Last 2 reps were grinders.)
SLDL (4) feeder sets, 455 lbs x 10
Single leg extensions (2) feeder sets, 110 lbs x 15/5/4 (Rest pause set. All reps started from a dead stop. F**king brutal.)
Quad stretch 60 seconds
Good mornings (3) feeder sets, 225 lbs x 17 (This was a comfort based decision. I do not make many, but I looked at the seated leg curl and my hamstrings cramped up before I even got in it, so I decided on another hamstring elongation/stretch vs. shortening/contraction exercise.)
SLDL stretch 60 seconds
Smith Machine standing calf raises (3) feeder sets, 405 lbs x 15/10/9 (Rest pause set.)
Calf stretch 60 seconds

Had a sports therapy massage and reflex therapy session. Awesome!

 

[genetic freak]

Landmine press (4) warm up sets (Top was 175 lbs. This is tough just to get into position.)
Incline dumbbell press (3) feeder sets, 120 lbs x 13 (Shoulder wasn't feeling right, so I decided to stop and move to a machine.)
TKO chest press (2) feeder sets, 4 pps x 5/ 3 pps x 10/ 2 pps x 10 (Drop set)
Decline dumbbell fly stretch 60 seconds
Various cable extensions (6) warm up sets
Dips (1) warm up set, BW + 135 lbs x 13/ BW + 90 lbs x 8/ BW + 45 lbs x 10 (Drop set)
Band tricep stretch 60 seconds
Laying front dumbbell raises (3) feeder sets, 30 lbs x 26/20/12 (Rest pause set)
Cybex Eagle lateral raises (1) warm up set, 90 lbs x 20/14/12 (Rest pause set)
Cross body band shoulder stretch 60 seconds
Handcuff stretch 60 seconds

 

[genetic freak]

This was a long one today. I film my working sets from first rep to last rep. Total time doing intensity work today was 16:46. That is by far the longest time under tension I have placed my muscles in a long, long time. This does not count warm up or feeder sets.

Single arm pull downs (4) warm up sets
Face pulls (3) feeder sets, 55 lbs x 26/14/11 (Rest pause set)
Meadows rows (4) feeder sets, 135 lbs x 13
Barbell pullover (3) feeder sets, 80 lbs x 16/8/6 (Rest pause set)
Hanging pull up stretch 60 seconds
Behind the back shrugs (3) feeder sets, 225 lbs x 22/12/11 (Rest pause set)
Cross body band shoulder stretch 60 seconds
Laying incline dumbbell curls (4) warm up sets
Double overhead bicep curls (2) feeder sets, 35 lbs x 21/10/8 (Rest pause set)
Band bicep stretch 60 seconds

 

[The other Snake]

Just saw this. Good shit brother. That's some good weight you're moving. That volume takes some serious dedication.

 

[genetic freak]

Just saw this. Good shit brother. That's some good weight you're moving. That volume takes some serious dedication.

Thanks brother!

Leg press (5) feeder sets, 20 plates x 15 (Reps were down, but I placed my feet two inches lower on the platform to get more out of my quads. They were low enough that my heels were coming off the platform at the bottom of every rep.)
Corner bar SLDL (4) feeder sets, 5 plates x 14 (Again, these hit a lot harder than regular RDLs or SLDL. When lowering the weight, with your hips pushed out the entire load is on the hamstrings.)
Single leg extensions (2) feeder sets, 110 lbs x 14/95 lbs x 3/80 lbs x 3 (Drop set. These were performed with a dead stop at the bottom, a 3 count up, 2 count hold and 3 count down. The burn sucked a fat baby's dick.)
Quad stretch 60 seconds
Laying dumbbell hamstring curl (2) feeder sets, 40 lbs x 8/30 lbs x 8 (Top set/back off set)
SLDL stretch 60 seconds
Single leg standing calf raises (3) feeder sets, 185 lbs x 10/8/6/4/2 (Alternating burn out set)
Calf stretch 60 seconds
Adductor/abductor superset (1) warm up set, 200 lbs x 50/50