Freak's Training Log

[genetic freak]

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?

If I don't then the big compound movement can get a little out of control, like stacking dumbbells on top of the leg press or 8 pps hack squats.

 

[genetic freak]

Lat rows 80 lbs x 12/12/12 (Myo matching reps, 2 minutes between sets.)
Cybex pec dec 150 lbs x 12 (Warm up exercise)
Cybex rear delt fly 130 lbs x 12/110 lbs x 4/90 lbs x 4 (Drop set)
Nautilus overhead press 200 lbs x 17
Dusty Hanshaw laterals super set 30 lbs/60 lbs x 18/18/15 (Myo matching reps, 2 minutes between sets. Well almost matching.)
Cable shrugs 200 lbs x 25 (Trying a neutral grip. Works well.)
TKO incline press/push up super set 225 lbs x 8/20 pushups for 3 rounds (Myo matching reps, 2 minutes between sets.)
Double dumbbell row 60 lbs x 15

 

[genetic freak]

Crossbody cable extension 40 lbs x 15 (Warm up exercise)
Seated overhead cable extension 160 lbs x 20/120 lbs x 8/80 lbs x 8 (Drop set)
Cable side curls 40 lbs x 15 (Warm up exercise)
Zottman curls 30 lbs x 14/25 lbs x 4/20 lbs x 4 (Drop set)
RDLs 506 lbs x 4/416 lbs x 8 (Done from a 1.5 inch deficit. Gawd damn that 506 lbs was heavy!)
Smith squats 405 lbs x 8/315 lbs x 8/225 lbs x 8 (Drop set. Heels elevated on a 2 inch wedge and squatted until my ROM literally stopped. Quads were tore the hell up!)
Seated calf extensions 90 lbs x 11

 

[Trip]

hmmmm.....beast mode

 

[genetic freak]

Neutral grip lat pull downs 245 lbs x 10/200 lbs x 10/150 lbs x 14 (45 seconds between sets)
Single arm rear delt cable fly 30 lbs x 16/20 lbs x 16 (Top set, back off set)
Landmine press 135 lbs x 12 (Warm up exercise)
Bennet laterals 30 lbs x 14/20 lbs x 14 (Top set, back off set)
Cable shrugs 215 lbs x 30
Incline bench press 295 lbs x 5/245 lbs x 5/195 lbs x 5/145 lbs x 10/95 lbs x 20 (Strip set)
Double arm dumbbell row 100 lbs x 15/75 lbs x 15 (Top set, back off set)

 

[Trip]

landmine press?

lol, finally a session close to mine, sans the lbs, only took 15 yrs

 

[genetic freak]

landmine press?

lol, finally a session close to mine, sans the lbs, only took 15 yrs

Haha. If I use it as a working set, I go up to 200 lbs.

 

[Trip]

quit bragging, lol

 

[genetic freak]

DC rows 90 lbs x 18/12/11 (Rest pause set. 90 lbs is hard as hell to keep from being pulled off your feet unless you are really heavy. For a guy just a little over 200 lbs, I almost need someone to hold my ankles.)
Bennett laying laterals 30 lbs x 17+5 partials
Cable rear delt fly 10 lbs/20 lbs/30 lbs/20 lbs/10 lbs x 8 (Pyramid set. This was way harder than we thought it would be.)
Nautilus overhead press 200 lbs x 21/155 lbs x 21 (Top set/back off set)
Cybex pec dec 150 lbs x 15 (Warm up set)
TKO decline 4 pps/3 pps/2 pps/1 pps x 8 (Strip set. These TKO machines are humbling. If these were hammer strength, I would have started with 6 pps.)
Cable shrugs 220 lbs x 18 (Finding new and interesting ways to stack additional weight on top of the cable stacks.)
Corner bar row (9) 25's x 15/(6) 25's x 15 (Top set/back off set)

 

[genetic freak]

RDL 497 lbs x 6/387 x I lost count (This felt and moved great. Much better than last week. Despite only getting 6, it didn't feel heavy.)
Leg extensions 170 lbs x 13/7/6 (Rest pause set. 4 count eccentric, pause at the bottom and 2 count squeeze at the top. Crazy pump.)
Adductor 125 x 10 (4 count eccentric, 2 count squeeze.)
Seated leg curls 110 lbs x 5/5/5/5/5/4 (Muscle round. 4 count eccentric, 1 count squeeze. I would cramp if I did a 2 count.)
Power squat 6 pps + 4 blue bands (25-65 lbs) x 15 (Full ROM. Buried each rep to the stopper. The machine only goes to 6 pps, so I figured out a way to band it. Started with 2 blues and now I am up to 4 blues.)
Seated calf raises 45 lbs x 14 (Nice and slow. I lean over the weights instead of away from the weights, like I see most people doing for two reasons. First, it makes it a lot heavier. Second, if I cramp or fail, I can self spot by leaning back. If you are already leaned back and fail or cramp, you are fucked.)
Rope extensions 120 lbs x 12 (Warm up)
Double overhead curls 40 lbs x 15 (Warm up)
Skull crusher/close grip superset 100 lbs x 10
Cable curl 30 lbs x 15/15/15 (Matching myo reps 90 seconds between each set.)

 

[genetic freak]

It has a been a busy few days. This is Thursday's workout that I am just now getting in here to log. I picked up 8 new clients in the middle of the week, 2 of which started prep yesterday, 1 of my longstanding clients started prep yesterday and I started prep yesterday. Usually, it takes a couple months to pick up 8 new clients. It happened in 2 days. I am getting to the point, I am going to have to turn clients away. I guess that is a good thing, but I hate having to tell people, "no." I pick up a lot of the clients from the other local coaches who get frustrated with their lack of communication or results. The gyms where I train at push me hard. I am the first person they refer and they even have staff members who trainers/coaches.

Single arm pull downs 100 lbs x 8/8/8 (Myo matching 2 minutes between sets)
Cybex pec dec 150 lbs x 5/5/5/5/5/7 (Muscle round)
Cybex rear delt fly 130 lbs x 17 + 5 partials
Dumbbell side laterals 30 lbs/60 lbs x 18/18 for 3 rounds (Dusty Hanshaw Superset. Absolutely destroyed.)
Dumbbell front raise 20 lbs x 51 (Usually I do these seated on the incline to isolate the delt, but I wanted to allow some cheating for the burn, so I did them standing both sides at the same time.)
Smtih Machine behind the back shrugs 185 lbs x 24/12/11 (Rest pause)
Pinch press (3) 10 lbs plates x 45 (These are coated plates. I wouldn't be able to do 3 plates if they were cast. Not at least for that many before the middle plate slid out.)
Double dumbbell row 100 lbs x 10/75 lbs x 14 (The 100 lbs was probably too much. I really couldn't feel the squeeze, but when I was done and squeezed my back I could feel it wrecked, so I don't know. I guess if you have good mind muscle connection and you lose it when you go up in weight, it might not matter if the rep is the same.)

 

[genetic freak]

Crazy leg day. My training partner had to lay on the floor after the Sissy Squats for a few minutes and he was down for about 10 minutes after the Bulgarian Split Squats.

Spider curls 40 lbs x 13/30 lbs x 9/20 lbs x 8 (Drop set)
Drag curls 50 lbs x 15/15/15 (Myo matching reps 45 seconds between sets)
Reverse hamstring curls BW x 15
Smith sissy squat 315 lbs x 20/225 lbs x 20 (2 minutes between sets)
Bulgarian Split Squat Drop Set of Death 80 lbs x 22/60 lbs x 13/40 lbs x 6/20 lbs x 6/BW x 6 (Pause at the bottom and top)
Various cable extensions (6 warm up sets. I think I blew my load here or I was just exhausted from legs.)
Bar dips BW + 135 lbs x 8/BW + 90 lbs x 8/BW + 45 lbs x 8/BW x 8 (Drop set. This was a poor showing. I should have hit BW + 135 lbs for 12-13 reps, but I was smoked.)