Freak's Training Log

[genetic freak]

Of course, I would have some RDLs today after deadlifts yesterday. FML. At least they were single leg. You want to know the trick about doing single leg RDLs? Use a foam roller. I learned this watching Dr. Marv on Think Big Bodybuilding. He does it in his warm up routine, which I adopted, but also mentioned doing them with working sets. Fucking murder if done correctly. You take a foam roller and pin it to the wall with the inside of your knee on the leg that is being worked. Drive the knee in hard. Then when you lower the dumbbell take it to the outside of the shoulder. The load will be taken almost completely off the back and placed all on the hamstrings. I can do 155 lbs for 50+ reps without the foam roller, but 100 lbs for 15 reps really sucks with it.

Foam roller single leg RDLs top set 100 lbs x 15
Single leg extension top set 145 lbs x 12/back off set 120 lbs x 12 (Full 2 count pause squeeze at the top of every rep.)
Standing leg curl top set 100 lbs x 14/back off set 80 lbs x 12 (Someone was on the laying leg curl, so I just turned around on the leg extension and did standing leg curls. Fuck 'em. Everyone wants to train legs when I do, no matter what day or time it is.)
Rogers Pendulum Squat Leg Press top set 810 lbs x 8/ back off sets 720 lbs x 8 and 630 lbs x 8 (If you have every used this thing before, you have to go against all logic of a leg press to make it worth a shit. We have always been told to keep your hips on the pad of the leg press, as once your hips rotate back you have extended your ROM. Not this thing. If you use that logic, your range of motion is like 12 inches. Nope, I rotate my hips back to the point my knees were almost in my armpits and the machine bottomed out. My buddy was about to run over, because he thought I was stuck. No, I just squat, leg press and hack squat that deep. The cool thing, I could feel all the fascia in my lower back and hips popping like popcorn. I felt fucking amazing. If you were close you could probably physically hear it.)
Machine calf extension 400 lbs x 15/13 (Train them like every other muscle, slow and controlled, full ROM. None of this bouncing bullshit. Do you train your other muscles like that? Nope.)

 

[genetic freak]

Just arms today. My wrist was all jacked up from sleeping on it, bent. I had to use wrist wraps on my top set, which sucked ass. I have the old Inzer Power Wraps I bought in 2002. I have probably only used them 25 times since. They make my hands go numb really quick and with the Swiss Bar, that isn't fun.

Swiss bar close grip bench press top set 295 lbs x 9/back off sets 225 lbs x 11 and 185 lbs x 10 (Only rested long enough to change the plates out. I was kind of pissed with the top set.)
Drag curls 100 lbs x 15/15/15 (Myo matching sets with 45 seconds between sets.)

My arms did look big AF today. Someone called me little Levrone, so I will take it.

 

[genetic freak]

I think I took too much 19-Nors over the years. I actually had to look back at my app to remember what I did today and I just finished a couple hours ago.

Cable scoop 50 lbs x 16
Smith machine incline press 315 lbs x 10/9 and 275 lbs x 9 (This was supposed to be a Myo Matching Set of 10 each at 315 lbs. However, the data I used is from the Smith at the gym, which is counter balanced. I have no idea the actual bar weight, but it is not 45 lbs. My Smith at home is 45 lbs. If I would have done sets of 8 or used 295 lbs instead I probably would have hit all 3 sets. 3 minutes rest between sets.)
Bennet laterals 50 lbs x 15/7/6 (Rest pause set. These are nothing more than laying cable laterals. All isolation exercises should be braced. If it isn't braced, it is likely you aren't isolating a fucking thing. You will recruit a lot of additional muscles and momentum to move the weight. Doing this laying on the bench, using cuffs and crossing the cables makes all the difference in the world. Remove the variables. I can usually tell by looking at someone's physique if they use a lot of momentum in lifting, as they will be overdeveloped in some areas and underdeveloped in others, making for an ugly physique.)
Smith machine military press top set 185 lbs x 11/155 lbs x 11 (Really slow and controlled. I don't like overhead pressing much unless it is with a neutral grip. Too many shoulder injuries, means a lot of pain.)
Smith machine overhead tricep extension top set 115 lbs x 12/95 lbs x 12 (I prefer these over dumbbells. I can lean back by placing a regular bench bar in the middle of my back, allowing for a much greater ROM over a big dumbbell.)

 

[genetic freak]

What a day. Row, row, row your boat. It was a day of rowing.

Machine rear delt fly 210 lbs x 14/180 lbs x 5/150 lbs x 4 (Drop set)
DC rows top set 140 lbs x 14/back off sets 120 lbs x 14 and 100 lbs x 12
Neutral grip pull down upper back focused 200 lbs x 9/9/9 (Myo Matching Set)
Machine rows top set 360 lbs x 14-19 reps (I did a top set on all 4 grip variations)
Barbell rows 275 lbs x 12 (This is absolute garbage and felt like garbage. That should have been 365 lbs, but I was smoked by this point. What do I do when I am smoked? Oh yeah, throw a challenge set in, like a dumbass.)
Deadlift barbell row 185 lbs x ??? I lost count after 15 (Do a deadlift, bend over and do a barbell row, back up to full lock out and set it down, 1 rep.)
Cable concentration curl 55 lbs x 17/45 lbs x 6/35 lbs x 5 (Drop set)

 

[Yano]

That should have been 365 lbs, but I was smoked by this point. What do I do when I am smoked? Oh yeah, throw a challenge set in, like a dumbass.)

Twisted minds think alike haaahaha smashed from bench work , not satisfied I set up bands for some overhead work , blow my way up to 355 and get stuck like a dumbass and had to row my way out.

 

[genetic freak]

Twisted minds think alike haaahaha smashed from bench work , not satisfied I set up bands for some overhead work , blow my way up to 355 and get stuck like a dumbass and had to row my way out.

Haha. Funny story. I rarely ever use spotters in the gym. I asked someone for help doing the 700 lbs Hatfields, because it was 700 lbs and I did it from wall rack. Meaning, no safety pins. I always go to true failure when I am benching top and back off sets. Over the years I have just perfected the dismount where I when I fail, I pop it down to my hips, stand up and set the bar on the floor. Man, does it freak people out. They will run over when they see me struggle and I have to yell at them to leave me alone. I have done it with 405 lbs, no problem. With the Swiss Bar, it is even easier.

 

[genetic freak]

Today was the roughest leg day I have had in a long time and I look back and my log and scratch my head. It wasn't really that intense and there wasn't a lot of volume, at least not for me. I think it was the sheer weight of the lifts that took it out of me. It could also be that I woke up at 1:45 this morning wide awake, anxious about today's session.

Laying leg curl 125 lbs x 12 (Really slow and controlled. If I feel my hips even slightly elevate, it is a loss of control. Probably why my hamstrings look like hanging hams using half the weight I see dudes half my size sling around. They are training their lower back and glutes, not hamstrings.)
Leg extensions 265 lbs x 14 (Again, slow and controlled. Point the toes away and try and push the weight, not pull it up using your hip flexors, then squeeze at the top.)
SSB calf raises 300 lbs x 17/13 (2 minutes rest between sets. Full ROM, slow and controlled. Train your calves like you train all other muscles. This bouncing shit doesn't stimulate a fucking thing except your ego.)
SSB box squat top set 702 lbs x 4/back off set 612 lbs x 4 (Box set at 13.5 inches, about an inch below parallel for me. Top set was touch and go. Back off set was a full pause until the bar stopped moving.)
Belt squad RDL top set 248 lbs x 14/208 lbs x 14 (We have the belt squat that allows you to face away, so it is like doing a partial cable pull through. Felt like my hamstrings were going to pop with almost no load on the lower back.)
Hack machine sissy squat 2 pps x 24-25??? I lost count. (A buddy sent a video of the Quadfather doing them, asking if I had ever done them. I hadn't, so I gave them a try. 2 pps feels light for about 95% of the movement, but there is about 2 inches in the ROM where you feel like you couldn't do much more than that.)

 

[genetic freak]

It was just one of those days in the gym. Felt great, but I programmed in a piece of equipment I don't connect well with and it pretty much set the tone for the day.

Pec dec top set 295 lbs x 10/back off set 250 lbs x 10
High incline chest press machine 270 lbs x 8/8/8 (Myo matching set. This is the machine I was talking about.)
Shaw lateral raise 25 lbs x 16/10/5 (Rest pause set. This is the same as a laying incline lateral raise. I just learned them from Andrea Shaw, so that is what I call them.)
Meadow's front raise 30 lbs x 15/8/6 (Rest pause set. This is a front dumbbell raise laying on an incline bench that I learned from John Meadows. Both of these raises are all about maximum isolation.)
Weighted dips top set 415 lbs x 7/back off sets 370 lbs x 8 and 325 lbs x 10 (Bodyweight + added weight. These hit a lot harder after a full push session. I think I hit 12-13 reps with 420 lbs before, but that was on arm day.)

 

[genetic freak]

I have to stop answering my phone when I am training. Workout took like 55 minutes, but I spent 2 hours in the dungeon, as I had people contacting me about hypertension issues, GLP-1/GIP, shoulder pain, training, etc... it is Sunday morning motherfuckers, leave me alone.

Cable rear delt fly 60 lbs x 10/6/5 (Rest pause set. This system has a lot of pulleys, so that 60 lbs is probably closer to 40 lbs.)
Lat row 140 lbs x 23/10/5 (Rest pause set. Same system.)
Smith Machine upright row (trap focus) 135 lbs x 13/7/6 (Rest pause set)
DC Pull ups 12/12/12 (Myo matching with 1:30 between sets. Strung a band across my lap for additional resistance. No idea on actual resistance.)
Corner bar row 250 lbs x 10/10/10 (Myo matching with 2:00 between sets. These were done dead stop for each rep, so full ROM.)
Single arm overhead cable curl 50 lbs x 20/10/6 (Rest pause set)

 

[genetic freak]

My favorite day of the week and also the day I am most terrified of, leg day. I try and destroy my legs before I get to my compound movement, so that I can't push as much weight. Still push a lot of weight.

Reverse hamstring curl BW x 14/8
Single leg extension 145 lbs x 15/6/5 (Rest pause set)
Single leg hack squat or Bulgarian hack squat top set 6 pps x 9/back off set 5 pps x 10 (2 min rest between sets. Yep. I do as much with one leg as the second strongest hack squatter in the gym does with two legs. He happens to be my spotter.)
Machine calf extensions 450 lbs x 17/18
Belt squat lunges 368 lbs x 10

I can barely walk. Knees are cooked.

 

[genetic freak]

Left elbow is jacked up. I helped spot someone doing squats a couple days ago and they wanted me on the side. I should have said, no. If they needed my help, I would have just single spotted him. He was doing less than 500 lbs. I could Zercher him and his bar if needed. Anyways, the guy on the other side was much taller and grabbed the bar a lot quicker than did, dumping most of the load on my side. I didn't even notice it at first, but I have been dealing with some mad pitchers' elbow since that evening. Never again. The only time I am spotting from the side is if it is with another experienced spotter and it is warranted. Anyways, I said fuck it and pressed today. It hurt like a motherfucker, but didn't really effect my lifts.

Bennet laterals 55 lbs x 14/6/5 (Rest pause set)
Swiss bar incline top set 275 lbs x 8/back off set 245 lbs x 10 (This is with the EliteFTS American Bar, so it is cambered for a deeper stretch and my elbow felt like it was going to explode. It only pissed me off to press harder.)
Smith machine decline press 315 lbs x 12/5/4 (Rest pause set. My decline is just a flat bench with a bumper plate under the foot.)
Smith overhead press 185 lbs x 14/7/6 (Rest pause set)
Single arm cable extension 80 lbs x 17/8/5 (Rest pause set. I was supposed to do close grip bench, but bitched out. Not really, my Swiss bar incline was supposed to be a fly, but I wasn't feeling it with my elbow and changed to an extra pressing movement for chest then figured close grip would be a bit overkill for the triceps in the pressing department.)

 

[Yano]

Left elbow is jacked up. I helped spot someone doing squats a couple days ago and they wanted me on the side. I should have said, no. If they needed my help, I would have just single spotted him. He was doing less than 500 lbs. I could Zercher him and his bar if needed. Anyways, the guy on the other side was much taller and grabbed the bar a lot quicker than did, dumping most of the load on my side. I didn't even notice it at first, but I have been dealing with some mad pitchers' elbow since that evening. Never again. The only time I am spotting from the side is if it is with another experienced spotter and it is warranted. Anyways, I said fuck it and pressed today. It hurt like a motherfucker, but didn't really effect my lifts.

Bennet laterals 55 lbs x 14/6/5 (Rest pause set)
Swiss bar incline top set 275 lbs x 8/back off set 245 lbs x 10 (This is with the EliteFTS American Bar, so it is cambered for a deeper stretch and my elbow felt like it was going to explode. It only pissed me off to press harder.)
Smith machine decline press 315 lbs x 12/5/4 (Rest pause set. My decline is just a flat bench with a bumper plate under the foot.)
Smith overhead press 185 lbs x 14/7/6 (Rest pause set)
Single arm cable extension 80 lbs x 17/8/5 (Rest pause set. I was supposed to do close grip bench, but bitched out. Not really, my Swiss bar incline was supposed to be a fly, but I wasn't feeling it with my elbow and changed to an extra pressing movement for chest then figured close grip would be a bit overkill for the triceps in the pressing department.)

Bruh , immma buy you a pump cover shirt for the gym haahahaha that sucks

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