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Freak's Training Log

genetic freak

genetic freak

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Dec 28, 2015
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I wasn't sure how today was going to go, as I have been averaging just over 24k steps a day over the last few days, digging post holes, dismantling and putting in fence, cleaning up storm debris, still training clients and training. I did increase my calories. Still in a deficit, just not as deep. I would have to say, it went pretty well.

Leg extensions (10) sets of (8) reps going from 100 lbs to 235 lbs in 15 lbs increments with exactly 30 seconds between sets.
Laying leg curls (4) warm up sets
Hack squat 640 lbs + 170 lbs in bands x 10/510 lbs + 170 lbs in bands x 20 (Top and back off set)
RDLs 466 lbs x 10 (Top set. I decided to skip the back off set, as my hamstrings were super tight. I am pretty sure even consuming 2 gallons of water each day was not enough the last few days, being I was out in the sun for about 8 hours each day.)
Machine calf extensions 300 lbs x 20/20/20 (Myo Matching Sets with 45 seconds between sets)
Walking lunges 80 lbs dumbbells for 50 reps
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
2,705
3,506
I cranked my wrist pretty hard using the auger, my fault. It is a really big auger. I bought the highest horsepower you can find in a one person auger and it should be ran by two people, but in my neck of the woods, the ground is rock and you need the horsepower. Anyways, do not wrap your thumbs around it. Use a false grip and let the bitch spin. Don't try and stop it. Even as strong as I am, you will lose. So today I kind of worked around press.

Pec Dec (10) sets of (8) reps from 100 to 235 lbs with exactly 30 seconds in between sets. Well the last set was only 6 reps.
Single Arm Cable Extensions (6) warm up sets (Following advice from John Jewitt, I used the wrist cuff. All I can say, interesting.)
Incline Front Dumbbell Raises 30 lbs x 25 (Widowmaker)
Incline Dumbbell Lateral Raises 25 lbs x 12/20 lbs x 5/15 lbs x 5 (Drop set)
Reverse Grip Incline Smith Press 225 lbs x 12/185 lbs x 12 (Top/back off set. I wrapped the shit out of my wrists and went really wide. No issues.)
Pinch press (3) 10 lbs plates x 41
 
Halo

Halo

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Jul 5, 2011
3,802
680
I cranked my wrist pretty hard using the auger, my fault. It is a really big auger. I bought the highest horsepower you can find in a one person auger and it should be ran by two people, but in my neck of the woods, the ground is rock and you need the horsepower. Anyways, do not wrap your thumbs around it. Use a false grip and let the bitch spin. Don't try and stop it. Even as strong as I am, you will lose. So today I kind of worked around press.

Pec Dec (10) sets of (8) reps from 100 to 235 lbs with exactly 30 seconds in between sets. Well the last set was only 6 reps.
Single Arm Cable Extensions (6) warm up sets (Following advice from John Jewitt, I used the wrist cuff. All I can say, interesting.)
Incline Front Dumbbell Raises 30 lbs x 25 (Widowmaker)
Incline Dumbbell Lateral Raises 25 lbs x 12/20 lbs x 5/15 lbs x 5 (Drop set)
Reverse Grip Incline Smith Press 225 lbs x 12/185 lbs x 12 (Top/back off set. I wrapped the shit out of my wrists and went really wide. No issues.)
Pinch press (3) 10 lbs plates x 41
Been there with the auger on our farm in WV that ground never gave an inch without a fight
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
2,705
3,506
Of course pictures never do you justice, but abdominal vascularity is coming in nicely. Just a little over 12 weeks out.
 

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