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Freak's Training Log

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norm

norm

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Feb 4, 2023
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I have not had any issues before. Believe me, this is actually taking it easy. I have always lived by the mantra, "If it doesn't scare you then it is not heavy enough or you are doing it wrong." This is my rehab. Haha. I can't win shows without massive quads. Judges have told me several times, my quads put me over the top.

I am old as well. 33 years of slinging iron will take a toll on you.
I feel like such a wimp LOL!
 
genetic freak

genetic freak

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Dec 28, 2015
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I feel like such a wimp LOL!
Haha. Heavy is relative, so you shouldn't. Plus, I do some crazy stuff sometimes. I had a client try to emulate one of my widowmaker sets on hack squats last weekend. It was done at his weight, not mine and he still had to lay down for the rest of the session (30 minutes). I told him that is usually the first exercise of my day, so imagine doing all the hard stuff afterwards. He just shook his head, while laying on the floor.

I am going to lay off on quads for a bit even though I really do not want to. I will just hammer hamstrings and glutes until they become a problem. Haha.
 
Yano

Yano

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Sep 18, 2022
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I am old as well. 33 years of slinging iron will take a toll on you.
Amen ,,, at 55 I wonder somedays where my midlife crisis went wrong. I should be playing golf , driving a corvette with a hot 20 something sitting next to me ... not down in a dungeon screaming at the ghosts trying to pick up 600 lbs haahahaha.
 
genetic freak

genetic freak

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Dec 28, 2015
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Relax, Norm. Most of us get tired just following his damn log.

Tired, but motivated ......
Haha. It's a shame, I had my log on WCBB since 2004. The only time I didn't log was a couple deployments in Iraq and Afghanistan where I had no computer access. Other than that, I logged every day, even if it was just running around the FOB. I didn't lose my logs though. I still have them all on my green squad leader books. I have about a dozen filled front to back.

Incline dumbbell press 155 lbs x 5/120 lbs x 12 (Top set/back off set. We don't have any dumbbells in between those or I would have used maybe 140's for my top set.)
Smith incline reverse grip bench press 275 lbs x8/225 lbs x8/185 lbs x 8 (Drop set. Front delts on fire.)
Shaw side raises 20 lbs x 14 (You will have to watch Mutant's YouTube video to see how Andrea Shaw does these. If it is good enough for Ms. Olympia, it is good enough for me.)
Cable scoops 40 lbs x 15
Rope extensions 120 lbs x 16
Nautlius overhead press 200 lbs x 18 (The machine only goes to 200 lbs.)
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
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Lat rows 90 lbs x 14/7/4 (Rest pause set)
Cable shrugs 190 lbs x 25 (I like doing these or using one of the Hammer Strength/TKO chest press machines to do shrugs vice barbell, dumbbells or the Smith Machine. You can pull at an angle to hit the entire trap and not just the top. I just wish I could put more weight on the cable. The stack only goes to 160 lbs and I put two 15 lbs dumbbells on top of the stack to get 190 lbs. I just squeeze and hold at the top to make them harder.)
Single arm Scott curl 30 lbs x 10/4/2 (Rest pause set)
Rear delt fly on the Seal Row 20 lbs x 24 (Should have done 25 lbs or 30 lbs. I squeezed at the top to make these hard as I could, but it was still too light. Exercise sequence makes a difference. Usually I do these right after lat rows, pull downs, DC pull ups, etc.. and my rear delts are already fired up.)
Bent over dumbbell row 100 lbs x 13/75 lbs x 14 (Top set/back off set. I do both arms at the same time like a barbell row, but with dumbbells. I do them really strict. I place the crown of my head against an incline bench and if my head moves off the bench, the rep doesn't count.)
DC Rows 80 lbs x 17
Cable side curls 40 lbs x 10
 
genetic freak

genetic freak

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Dec 28, 2015
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SLDL 455 lbs x 8 (Top set. I am done fucking around with 405 lbs as a top set. When you push heavy SLDL/RDLs into the 12+ reps it is more about cardio than it is hypertrophy. I end up gassing out at 405 lbs, so if I want to work the hamstrings I need to go heavier.)
Power squat 6 pps + (2) 85 lbs bands x 10 (Top set. The machine only holds 6 pps which I take for 18-20 reps. I want to focus on the 8-10 rep range, so I figured a way to safely add some bands. It looks like it is time for another band, as the reps cannot get any better. The last rep looks like the first, buried to the stopper, full controlled and explosive concentric.)
Hip thrust machine 7 pps x 8 (Top set. I took this for 9 the last time I used it, but I didn't hit gluts and hamstrings as hard before the last time, so I am happy with the result. The machine cannot hold anymore weight and the reps are perfect, but it has hooks for bands to increase the resistance.)
Seated calf raises 285 lbs x 7 (Top set. I have something going on with my left calf. I tore my soleus a few years ago and it is by far weaker than my right, but it has never really been a problem until now. It is really tight all the time. Even stretching only gives it temporary relief. I stopped walking on the treadmill at an incline, but it is hunting season, so it still gets a lot of incline work walking up and down the hills. Might be a while before it is back to normal.)
Walking lunges with 80 lbs dumbbells (I don't know how many I do. I just go to the end of the gym and back. The gym floor is about 100 ft. Most of the time I can go there and back without taking a break, not today. I had to stop about 3/4's of the way back to rest for 10-15 seconds.)
 
genetic freak

genetic freak

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Dec 28, 2015
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I popped soleus years ago in the dojo ,, nooo freakin fun. Heard that shit in my head when it went.
Yeah, I was doing seated calf raises with (8) 45's and on the 3rd rep it popped and the machine pretty much pinned me to the floor. My spotter wasn't strong enough to lift it back to the stop, so he just had to unload it while I sat there in pain.
 
Yano

Yano

VIP Member
Sep 18, 2022
888
882
Yeah, I was doing seated calf raises with (8) 45's and on the 3rd rep it popped and the machine pretty much pinned me to the floor. My spotter wasn't strong enough to lift it back to the stop, so he just had to unload it while I sat there in pain.
Aw man that sucks ass ,, and not in any good way where your thinking ... hey ,, I hope she calls me back for another date.
 
Yano

Yano

VIP Member
Sep 18, 2022
888
882
Yeah, I was doing seated calf raises with (8) 45's and on the 3rd rep it popped and the machine pretty much pinned me to the floor. My spotter wasn't strong enough to lift it back to the stop, so he just had to unload it while I sat there in pain.
Mine wasn't so ,, uh ,, workout oriented. We were stretching before we got to work and I've always been pretty limber for a big dude , buddy comments on it ,, I told him with some time i can put my left foot flat on my right delt .. he says no shit ,, I tried to show him before I was fully limber ... as soon as I got it tucked into the crease where you would put your rifle butt like you were shooting .. it popped.

Started shaking sweating , we were all laughing cus it was just stupid shit to even try but ,,,,, yeah. good times.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
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Deload week. I haven't really been training hard enough, long enough to warrant a deload, but with it being peak hunting season and every day I am not in the gym I am in a hunting stand for 12-13 hours freezing my ass off, I figured it would be a good idea to cut out the intensity stuff until hunting season is over. Even getting in all my macros, my recovery is going to be stymied. First, I am in a tree stand all damn day uncomfortable as fuck. Second, I am shivering most of the day. Your RMR will almost double when your body is trying to heat itself to stay warm.

Smith incline press 315 lbs x 10 (Nearly locked out 11, but let's call it 10 7/8)
Incline dumbbell skull crushers 45 lbs x 13
Hypertrophy coach side laterals 30 lbs x 15
Cable scoops 40 lbs x 12
Single arm cable extensions 60 lbs x 12 (I don't think I have ever gone over 40 lbs before. I don't use any handles. I just make the okay symbol with my thumb and index finger, so the ball doesn't slip through. I don't want to grip the ball, as that brings the forearm into the movement.)
Dumbbell front overhead press 80 lbs x 10 (These are done just like a military press, but with a neutral grip and it is a dead stop start. Meaning, you bring it all the way down to where your hands are even and in front of your delts, pause then press. Way harder than doing 120 lbs for most of these half-ass reps I see in the gym.)
 
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