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Freak's Training Log

genetic freak

genetic freak

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Dec 28, 2015
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DC pull ups BW + 80 lbs x 8/8/9 (2 minute rest between working sets.)
Cable scoops 40 lbs x 12
Cable rear delt fly 20 lbs x 15 + 5 partials
Hanshaw lateral superset 25 lbs/50 lbs x 25/25
W press 40 lbs x 8 (If you have never tried these, you should. Good for those with shoulder issues and if you think 40 lbs sounds light, think again. It is almost like you hit a wall with these; 7 feels good, 8 is a little difficult and 9 is completely out of the question.)
TKO decline press 4 pps x 8/8/5 (2 minute rest between working sets. I hit 7 reps on the last set the last time I did these, but I didn't have it in me today. Not disappointed though, as my shoulders were blown the hell up from the start.)
Bent over double arm dumbbell row 90 lbs x 11/70 lbs x 11 (Top set and back off set.)
DC rows 70 lbs x 22
 
T

Trip

VIP Member
Oct 22, 2022
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hey GF, how long is your average training session?

tx
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
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hey GF, how long is your average training session?

tx
1.5 hours. I could definitely get it done in less time, but being a trainer at the gym, writing training and nutrition programs and providing consultations for TRT/drug protocols for a lot of people, I get stopped all the time. I always add about 15 minutes to every session, because I know at least one person is going to stop and ask me something.

Crossbody cable extensions 30 lbs x 15 (I could have went heavier, but it was just a warm up exercise.)
Front double bicep cable curl 40 lbs x 15
Bench dips BW + 200 lbs x 15/BW + 110 lbs x 8/BW x 8 (Drop set)
Spider curls 40 lbs x 14/30 lbs x 8/20 lbs x 7 (Drop set)
Single leg RDLs 155 lbs x 15
Sissy hack squat 2 pps x 25
Hatfield squats 500 lbs x 12
Leg extensions 125 lbs x 18/9/6 (Rest pause set. Full ROM, 2 count squeeze at the top.)
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
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Lat rows 80 lbs x 16/8/5 (Rest pause set)
Cable rear delt fly 25 lbs/20 lbs/15 lbs x 8/8/8 (Drop set)
Cable low fly 50 lbs x 10
Cable shrugs 201 lbs x 27
Barbell Y raise 60 lbs x 11
W press 40 lbs x 9
Smith incline press 315 lbs x 6/275 lbs x 6/225 lbs x 6/185 lbs x 12/135 lbs x 12 (Drop set. Set took almost 3 and a half minutes.)
Meadows' Row 150 lbs x 15 (I stand on bumpers to get a greater ROM. Grip it and rip it, motherfuckers!)
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
2,705
3,506
Crossbody cable extension 35 lbs x 15
Cable side curl 40 lbs x 15
Rope extension 120 lbs x 12/90 lbs x 10/60 lbs x 6 (Drop set)
Double bicep overhead cable curl 40 lbs x 15/35 lbs x 6/30 lbs x 6 (Drop set)
Seated leg curl 110 lbs x 13/7/5 (Rest pause set. 4 count eccentric.)
Leg extension 155 lbs x 12/7/6 (Rest pause set. 2 count squeeze and 4 count eccentric.)
Booty builder (abductor) 150 lbs x 14 (This is a standing abductor and beats any other I have used.)
John Meadows Bulgarian Split Squat Drop Set of Death 80 lbs/60 lbs/40 lbs/20 lbs/BW for 10 each
 
genetic freak

genetic freak

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Dec 28, 2015
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Single arm pull downs 90 lbs x 5/5/5/5/5/5 (Muscle round)
Cybex lateral raise 70 lbs x 16/16/16 (Myo matching reps 1:30 break in between)
Cybex pec dec 130 lbs x 10 (Warm up exercise)
Cybex rear delt fly 130 lbs x 11/110 lbs x 6/90 lbs x 6 (Drop set)
Meadows' front raise 20 lbs x 18 (Figured the delts already got beat up enough and I still had the main chest exercise to go.)
Cable shrugs 215 lbs x 30 (Figured out a way to rig a 25 kg plate to the back of the stack.)
Cybex chest press 305 lbs x 4/4/4/4/4/2 (Muscle round)
TKO iso row 5 pps x 11
DC row 80 lbs x 16
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
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Rope extensions 120 lbs x 12 (Warm up exercise)
Cable side curls 40 lbs x 12 (Warm up exercise)
Incline reverse grip bench press 185 lbs x 19/165 lbs x 5/145 lbs x 5 (Drop set)
Dumbbell preacher curl 30 lbs x 11/25 lbs x 5/20 lbs x 4/15 lbs x 3 (Drop set)
Dumbbell RDLs 155 lbs x 12 (6 count eccentric, full hinge to floor.)
Leg extensions 155 lbs x 5/5/5/5/5/5/8 (Muscle round. I was supposed to do 6 rounds, but two ladies were talking to me during my set, so I watched the film and I did 7.)
Adductor 95 lbs x 12 (2 count squeeze, 4 count eccentric.)
Belt squat 6 pps x 9 (I have hit 11 reps before, but I was also 27 lbs heavier, so I will take this.)
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
2,705
3,506
DC rows 80 lbs x 20/20/20 (2 minutes rest between sets)
Hanshaw lateral superset 30 lbs/60 lbs x 25/25
Cybex pec dec 150 lbs x 12 (Warm up exercise)
Cable rear delt fly 20 lbs x 14 + 8 partials
TKO chest press shrugs 180 lbs x 24
TKO chest press side press 45 lbs x 15 (Warm up exercise)
Strict barbell raise 40 lbs x 12/12/12 (45 second rest between sets)
Incline dumbbell press 100 lbs x 11/80 lbs x 11 (2 minutes rest between sets. My left shoulder is absolutely wrecked. The only way I can do these is with a neutral grip and the dumbbells basically from my armpits straight up. If they flair out even a little bit my shoulder fails.)
Deadstop row deadlifts 185 lbs x 17
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
2,705
3,506
Leg extensions every plate for 8 reps (4 count eccentric, squeeze at the top and 30 seconds between sets for 10 total sets.)
Standing abductor 150 lbs x 15
Seated leg curl/adductor superset 90 lbs/125 lbs x 12/12 for 3 sets (Major cramp)
Leg press 9 pps x 17 (Narrow stance, feet low on the platform, knees buried to chest.)
Dumbbell skullcrushers 40 lbs x 15
Close grip bench press 225 lbs x 5/5/5/5/5/10 (Muscle round. Should have done 235 or 245 lbs.)
Spider curls 40 lbs/30 lbs/20 lbs x 12/8/6 (Drop set)
Preacher hammer curls 30 lbs x 15
 
Kluso

Kluso

VIP Member
Oct 30, 2022
870
740
Leg extensions every plate for 8 reps (4 count eccentric, squeeze at the top and 30 seconds between sets for 10 total sets.)
Standing abductor 150 lbs x 15
Seated leg curl/adductor superset 90 lbs/125 lbs x 12/12 for 3 sets (Major cramp)
Leg press 9 pps x 17 (Narrow stance, feet low on the platform, knees buried to chest.)
Dumbbell skullcrushers 40 lbs x 15
Close grip bench press 225 lbs x 5/5/5/5/5/10 (Muscle round. Should have done 235 or 245 lbs.)
Spider curls 40 lbs/30 lbs/20 lbs x 12/8/6 (Drop set)
Preacher hammer curls 30 lbs x 15
Someone loves pain! I’d be done after the fist excercise. Leg extensions are brutal. I usually do them last because of it. But it’s your warmup. Lol. Stop making us look like bitches would ya?
 
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