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Freak's Training Log

genetic freak

genetic freak

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Dec 28, 2015
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I trained all week, but clients are eating up a lot of my time.

Yesterday
Leg extensions 10 sets 100 lbs to 235 lbs x 8 (4 count eccentric, pause squeeze at the top, 25 seconds between sets.)
Laying leg curl 4 warm up sets (This is my quad day, but I am still going to do some hamstrings to get them warm.)
Leg press 10 sets 1 pps to 10 pps x 8/14 at 10 pps (feet as low on the platform as possible, stance feet 3 inches apart, 60 seconds between sets.)
SIssy squats BW + 25 lbs 3 sets to failure (We set these up in the squat rack with the bar behind our knees and two large dumbbells anchoring our feet, trying not to kill ourselves when we fail.)
Rop extensions 4 warm up sets
Dumbbell skull crushers 45 lbs x 13/35 lbs x 9/25 x 9 (Drop set)
Cable side curl 4 warm up sets
Drag curls 60 lbs x 20/20/20 (Myo matching sets, 45 seconds between sets.)
 
S

searay

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Dec 20, 2017
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It's great to see another user of DC training. I was able to get in 1 13 wk session like 10 yrs ago and the gains were so fast my tendons could not keep up and during an upper body day I started doing inclines and although I felt great before starting my first rep told me I was way over trained but kept going and almost snapped my shoulder tendon from my bi. It hurt like a MOFO. I had to get a bag of ice and put directly on my shoulder to ease up the pain. I had to get surgery and that was the end of the major gains and strength I had. I was rest / pause with 245 on inclines getting 15+ total. I was 1 arm rowing 220lb DB for 15 reps in 1 set. Could have done alot more weight but that was the biggest DB they had.
It doesn't look like your using DC right now though. R U gonna go back to it ?
 
genetic freak

genetic freak

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Dec 28, 2015
2,705
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It's great to see another user of DC training. I was able to get in 1 13 wk session like 10 yrs ago and the gains were so fast my tendons could not keep up and during an upper body day I started doing inclines and although I felt great before starting my first rep told me I was way over trained but kept going and almost snapped my shoulder tendon from my bi. It hurt like a MOFO. I had to get a bag of ice and put directly on my shoulder to ease up the pain. I had to get surgery and that was the end of the major gains and strength I had. I was rest / pause with 245 on inclines getting 15+ total. I was 1 arm rowing 220lb DB for 15 reps in 1 set. Could have done alot more weight but that was the biggest DB they had.
It doesn't look like your using DC right now though. R U gonna go back to it ?
Straight DC, probably not. I just cannot recover from it anymore. First, I am closing in on the half century mark. Second, I never run any more than 500 mg total gear even at peak contest prep. My peak cycle might be 200 test/200 mast/100 primo. I just adapt a lot of Dante's principles then take a little of Scott Stevenson's Fortitude and blend them together.
 
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genetic freak

genetic freak

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Dec 28, 2015
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This just felt like a volume day. Straight smoked after today's workout and now I have 3 clients to deal with.

Lat rows 90 lbs x 15/5/4 (Rest pause)
Laying rear delt raise 20 lbs/15 lbs/10 lbs x 10 (Drop set)
Pec dec (4) warm up sets
Incline smith press 275 lbs x 12/4/3 (Rest pause)
Front barbell raise 45 lbs x 20/20/20 (Strict, back against the wall. 45 seconds between sets.)
W press 40 lbs/30 lbs/20 lbs x 10 (Drop set)
Dumbbell upright wide rows 30 lbs x 15 +5+5+5 (Widowmaker)
Pinch press (3) 10's x 38
Floor rows 275 lbs x 14
Row deadstops 135 lbs to who freaking knows. I didn't count, just died.
 
genetic freak

genetic freak

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Dec 28, 2015
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Various cable extensions (6) warm up sets
Seated overhead cable extension 182 lbs x 14/135 lbs x 17 (Top/back off set. This is just like doing an overhead dumbbell extension, but gives me greater ROM and we only have dumbbells that go up to 155 lbs.)
Overhead double bicep curl 40 lbs x 17/30 lbs x 18 (Top/back off set. Like you are hitting a double bicep pose. Treat the elbows like a pivot point, do not let them move.)
Reverse hamstring curl BW x 22
Leg extension 220 lbs x 8/8/11 (Myo matching 2 minutes rest between sets.)
Seated calf raise 90 lbs x 15 (2 count stretch and 2 count squeeze at the top. If you are bouncing, I bet you have small calves.)
Belt squat 7 pps x 20 (New belt squat machine. I figured 7 pps would be heavy, it wasn't. I should have maxed out the pegs at 9 pps, but the machine says the capacity is 440 lbs. Why put pegs that hold 9 standard width 45's if your equipment capacity is 440 lbs?)
Walking lunges to failure (Grabbed the 80 lbs dumbbells and just went until I couldn't.)
 
genetic freak

genetic freak

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Dec 28, 2015
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I did train on Thursday, but didn't log it and do not feel like getting up to look at my log book to put it in. Contest prep energy is in full effect post leg session. Haha. I told my Saturday morning training partner (huge, strong strongman competitor) that I have to change up my mesocycle. ULUL is not going to work anymore. I do not have the energy to go balls to the wall for 1.5 hours in the gym. I am moving to a 4 day PPL split. Usually takes me about an hour to get through one of those sessions.

Various cable extensions (6) warm up sets
Incline reverse grip bench press 225 lbs x 11/170 lbs x 14 (Top/back off sets)
Cable curls (4) warm up sets
Spider curls 40 lbs x 14/30 lbs x 9/20 lbs x 9 (Drop set)
RDLs 320 lbs x 18 (4 count concentric and eccentric, all the way to the floor. These really fucking sucked.)
Leg extensions 100 lbs to 235 lbs x 8 (Slow and controlled, squeeze at the top. 15 total sets with 25-30 seconds between sets waiting on partner to finish their set then right back in there.)
Hack squat 5 pps + (2) 35-85 lbs bands on each side x 15 (This felt like 9 pps at the top and probably 5.5 to 6 pps at the bottom. Feet were narrow and low on the platform, wedged the heels for more quad activation.)
Walking lunges until you felt like going to the ER
 
genetic freak

genetic freak

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Dec 28, 2015
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Cable scoops (4) warm up sets
Smith incline press 295 lbs x 8/8/8 (Myo Matching Sets with 2:00 minutes between sets)
Pinch press (3) 10's x 47
Dumbbell skullcrushers 40 lbs x 18/30 lbs x 8/20 lbs x 12 (Drop set)
Meadows' front delt raises 30 lbs x 10/10/10 (Myo Matching Sets with 1:30 minutes between sets)
Hanshaw lateral super set 30 lbs/60 lbs x 15/15/15 (Myo Matching Sets with 2:00 minutes between sets)
Lots of DC stretching
 
jipped genes

jipped genes

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Oct 22, 2022
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What is ULUL? I am terrible with acronyms.

You are a monster brother, keep up the good work.
 
genetic freak

genetic freak

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Dec 28, 2015
2,705
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What is ULUL? I am terrible with acronyms.

You are a monster brother, keep up the good work.
Upper, lower, upper, lower. Basically, my split was chest/back/shoulders and legs/arms. It made for some long workouts and with the calorie deficit, I would feel like I just finished a marathon for the rest of the day following each session.
 
jipped genes

jipped genes

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Oct 22, 2022
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Upper, lower, upper, lower. Basically, my split was chest/back/shoulders and legs/arms. It made for some long workouts and with the calorie deficit, I would feel like I just finished a marathon for the rest of the day following each session.
Damn bro that sounds horrible. I mean I can finish my full body circuit in the ladies area in 20 minutes and not even break a sweat!
 
genetic freak

genetic freak

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Dec 28, 2015
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No breaks in training, just took a break from the log.

Reverse hamstring curl BW x 22 (If you have never tried a reverse hamstring curl, you are missing out. I found them to hit hamstrings better than laying, seated or standing curls and perhaps even better than heavy RDLs.)
Leg extensions (4) warm up sets (2 count squeeze, 4 count eccentric)
Smith squats 455 lbs x 12/365 lbs x 12 (2 count pause at the bottom, 4 count eccentric. These were ass to grass. You pretty much half to relax at the bottom to pause for a 2 count. 2 minutes between sets.)
Calf extensions 250 lbs x 20/20/20/20 (Matching Myo Reps, 45 seconds between.)
Booty builder 200 lbs x 15 (This is a standing abductor machine. Way better than a seated abductor.)
Sissy squat 20/20/20 (Matching Myo Reps, 45 seconds between.)
 
Yano

Yano

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Sep 18, 2022
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perhaps even better than heavy RDLs
200w.gif


Now I gota try these :cool:
 
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