Freak's Training Log

[Yano]

Last day of shenanigans and it was a good one.

Rear delt fly machine top set 220 lbs x 14/back off set 205 lbs x 14 (It seems like every week I go up in weight and hit the same number of reps as last week, which is great. I do a really good job isolating my rear delts too. Straight arms, throwing the weight out to the walls and not pulling back. Probably why when I turn sideways it looks like little mountains sticking out.)
Lat row top set 90 lbs x 13/back off set 70 lbs x 14
Dumbbell upright row 50 lbs x 23/12/10 (Rest pause set. This was the first time I ever strapped up for them and realized, I should have went heavier. These are pulled wide to the armpits with a slight forward lean to target the traps and upper back.)
Cable concentration curl 60 lbs x 15/8/6 (Rest pause set.)
V-Grip pull down 200 lbs x 12/170 lbs x 5/140 lbs x 5 (Drop set.)
Mammoth Bar shenanigans top set(s) 748 lbs x 1 (Could have done more, but prep starts Thursday....)/637 lbs x 5 (This was actually a warm up that I probably could have pulled for 8-10.)

Mammoth Bar.... Fun AF. I have a really smooth pull, likely stemming from all my years of heavy ass RDLs. I set up really well on the Mammoth Bar, which will kick your ass if you are a "jerk" puller. If you hitch, you are fucked. It will whip you into next week. If you try and hook grip, overhand or mix grip it, you are fucked. Even if you get it to the top successfully, it starts whipping like helicopter blades and will while right out of your hands. Due to my form, I outpulled everyone. Even the guy who sumos 828 for reps. They are out of their element and I am right in mine. The stronman guys loved it, as I put the sumo powerlifters to shame. A lowly bodybuilder. Haha

Mammoth bar you say ? those are extra long deadlift bars right ? super whipy ? .... that sounds like hella fun.

 

[genetic freak]

Mammoth bar you say ? those are extra long deadlift bars right ? super whipy ? .... that sounds like hella fun.

Yes, it is the bar they use for the Arnold, Rogue Invitation, etc... 10 ft bar that whips up, down, forward and back.

 

[Yano]

Yes, it is the bar they use for the Arnold, Rogue Invitation, etc... 10 ft bar that whips up, down, forward and back.

I can't spend big money on bars so I try to get a bit creative my "axle" bar is just my old stiff bar and I pulled one end and slid 2" sched 80 pvc over the knurling and put it back together , voila saved my cheap ass 100 bucks haaahahah.

PS and edit,, oh shit I just found these , so i might end up with a pseudo-mammoth bar

Madewell Strength 10' Deadlift Mammoth Bar Attachments | eBay

Discover the Madewell Strength 10' Deadlift Mammoth Bar Attachments, perfect for gym & training, running & jogging, and powerlifting. Made in the USA.

www.ebay.com

 

[genetic freak]

I can't spend big money on bars so I try to get a bit creative my "axle" bar is just my old stiff bar and I pulled one end and slid 2" sched 80 pvc over the knurling and put it back together , voila saved my cheap ass 100 bucks haaahahah.

PS and edit,, oh shit I just found these , so i might end up with a pseudo-mammoth bar

Madewell Strength 10' Deadlift Mammoth Bar Attachments | eBay

Discover the Madewell Strength 10' Deadlift Mammoth Bar Attachments, perfect for gym & training, running & jogging, and powerlifting. Made in the USA.

www.ebay.com

Haha. Yeah, that is what we use. I am not spending $1400 on a Mammoth Bar. We use Doug's attachments. They work flawlessly. The guys use it on a Texas Bar to replicate the whip of a Mammoth Bar. I used it on a Rogue Ohio Deadlift Bar, not as much whip. The pull would have been a bit easier for me on the Texas Bar. We have a Kabuki Bar, but I don't think the weight would have even left the ground with that much whip.

 

[genetic freak]

This was truly the last day of shenanigans. Technically, not shenanigans, but just going really heavy. I wanted to max out machines today with a full ROM, great tempo and picture perfect form. I am sick of all the bullshit ego lifters I see, so I wanted to show them what right looks like then did it with 3-4x as much weight as they can. Haha. Little do they know, if they cleaned up their form, slowed down their tempo and went through a full ROM their strength would increase significantly faster. In a month or two they would be doing the same weight they were doing with bullshit reps and they would continue to progress. Oh yeah, and their joints wouldn't hurt so bad.

Single leg hamstring curl top set 35 lbs x 14/back off set 30 lbs x 12 (I wasn't talking about maxing out this one. Haha. I treat this machine with the respect it deserves or risk tearing a hamstring. I will push my upper body up off the pad and hips into the pad to remove any help from the glutes or lower back. It makes 35 lbs feel really fucking heavy.)
Leg extensions top set 300 lbs x 12/back off set 250 lbs x 10 (Added a 5 lbs weight to stack to make it an even 300, since the stack only goes to 295. Doing a 2/2/4 tempo. The 2 count squeeze at the top is the killer. Also, push the weight away, don't pull it up. We are training quads, not hip flexors.)
Belt squat RDLs top set 338 lbs x 11/back off set 298 lbs x 10 (If you have never tried these, you are missing out. What if I told you, you could do an RDL with almost no lower back involvement. You just have to play around with your foot placement and cable attachment.)
Rogers seated leg press top set 900 lbs x 5/back off set 720 lbs x 12 (Knees in armpits. Because this is on a pendulum you have to allow your hips to rotate farther back than you would in a regular leg press or you don't get much out of it. I buried each rep to the stopper. The machine wouldn't allow me to go deeper. 10 pps is the max it will hold. Prep starts Thursday, so I won't touch this weight again unless I push the drugs up.)
SSB standing calf raises 535 lbs x 20/20 (BW + SSB weight)

 

[genetic freak]

So... I ate a pop tart last night. Haha.

It is only funny, because I stay pretty low carb even for the growth season. I am 232 lbs 10'ish percent bodyfat and grow on 2800 calories a day. I used to get pissed at these guys eating 400-500 g of carbs a day during prep, and I am over here at 150 g a day and twice their size. Then I started to think, I only need 300 g a day to grow, so... I am saving a fuckton of money.

It is funny, because when I put my shirt on this morning, I thought someone shrank it. It is a 2XL and the sleeves felt like a L. I go to the gym and get to my first exercise, reverse grip tricep extensions (haven't done them in years) and I put 40 lbs on, because I see a guy doing the exact same exercise across from me and he is on his working set doing 40 lbs. Not a small guy, but not my size. WAY TOO FUCKING LIGHT. I put it on 80 lbs, still way too light. I go to 120 lbs and now I am kind of puzzled. I maxed the stack out, 160 lbs, and it didn't feel light, but it didn't feel heavy either. I kind of figured it was going to be one of those sneaky sets where you feel good then bomb out around 8 reps. Nope, 21 reps later and I am thinking I should have gym pinned that bitch and put a red 25 kg plate on the back. What a fucking waste.

I walk over to the new Arsenal Machine Preacher Curl and there is a guy next to me on the Arsenal Overhead Tricep Extension. A pretty big guy and he is shaking with 140 lbs and a pretty crappy ROM. I mean it was barely touching the top of his head. Now the puzzled look on my face has me looking like Scott Bakula on Quantum Leap. One of the other coaches who knows me well. Asked if I was alright. I just said, "Am I really that much stronger than everyone else in here?" She yelled, "Yes, you fucking are!" The gym manager walks over and tells me no one else, even the strongman competitors have done more than 200 lbs on that machine. I did 300 lbs + 10 kg plate + a blue band and it didn't even feel heavy...

Someone who follows my training on IG, yesterday said, "WTF! You should fucking join the circus." Haha. I take that as a compliment.

Power of the pop tart. It has to be blueberry though. I heard strawberry causes you to lose strength.

Reverse grip tricep extension 160 lbs x 21/6/6 (Rest pause set)
Arsenal machine preacher curl 60 lbs x 10/10/10 (Myo matching set. This machine is awesome if you isolate the biceps. It is junk if you using your back to lift the weight.)

 

[Yano]

So... I ate a pop tart last night. Haha.

It is only funny, because I stay pretty low carb even for the growth season. I am 232 lbs 10'ish percent bodyfat and grow on 2800 calories a day. I used to get pissed at these guys eating 400-500 g of carbs a day during prep, and I am over here at 150 g a day and twice their size. Then I started to think, I only need 300 g a day to grow, so... I am saving a fuckton of money.

It is funny, because when I put my shirt on this morning, I thought someone shrank it. It is a 2XL and the sleeves felt like a L. I go to the gym and get to my first exercise, reverse grip tricep extensions (haven't done them in years) and I put 40 lbs on, because I see a guy doing the exact same exercise across from me and he is on his working set doing 40 lbs. Not a small guy, but not my size. WAY TOO FUCKING LIGHT. I put it on 80 lbs, still way too light. I go to 120 lbs and now I am kind of puzzled. I maxed the stack out, 160 lbs, and it didn't feel light, but it didn't feel heavy either. I kind of figured it was going to be one of those sneaky sets where you feel good then bomb out around 8 reps. Nope, 21 reps later and I am thinking I should have gym pinned that bitch and put a red 25 kg plate on the back. What a fucking waste.

I walk over to the new Arsenal Machine Preacher Curl and there is a guy next to me on the Arsenal Overhead Tricep Extension. A pretty big guy and he is shaking with 140 lbs and a pretty crappy ROM. I mean it was barely touching the top of his head. Now the puzzled look on my face has me looking like Scott Bakula on Quantum Leap. One of the other coaches who knows me well. Asked if I was alright. I just said, "Am I really that much stronger than everyone else in here?" She yelled, "Yes, you fucking are!" The gym manager walks over and tells me no one else, even the strongman competitors have done more than 200 lbs on that machine. I did 300 lbs + 10 kg plate + a blue band and it didn't even feel heavy...

Someone who follows my training on IG, yesterday said, "WTF! You should fucking join the circus." Haha. I take that as a compliment.

Power of the pop tart. It has to be blueberry though. I heard strawberry causes you to lose strength.

Reverse grip tricep extension 160 lbs x 21/6/6 (Rest pause set)
Arsenal machine preacher curl 60 lbs x 10/10/10 (Myo matching set. This machine is awesome if you isolate the biceps. It is junk if you using your back to lift the weight.)

I myself have spoken about the awe inspiring anabolic power of PtNE (Poptart No Ester) , truly an amazing compound

Blueberry ? I'm a S'more's man.

 

[genetic freak]

Prep is here, no more pop tarts...

Cardio 30 minutes

Single arm low cross over 60 lbs x 15
Incline Swiss Bar press top set 278 lbs x 8/back off set 220 lbs x 10
Decline machine press top set 450 lbs x 8/back off sets 410 lbs x 8 and 360 lbs x 8
Viking press top set 270 lbs x 9/back off set 180 lbs x 14 (Dead stops)
Bennett laterals 50 lbs x 13/5/3 (Rest pause set)

Posing practice 15 minutes

 

[genetic freak]

Since Frigg listed his prep cycle I might as well provide mine as well. This is going to go up. If I feel my strength going down, my AAS and GH will go up. As long as coach is fine with it. Yes, I am hiring a coach this time.

40 mg test cyp ed
20 mg mast e ed
20 mg primo e ed
6 iu GH ed
7 iu humalog pre-workout
25 mcg T3 ed
30 mcg clen ed
5 mg cialis ed
40 mg telmisartan

.25 mg reta ed
250 mcg SLU-PP-332 2x a day
30 mg methylene blue

Axe and Sledge 212 Thermo
Mutant Mind F'k
Mutant Creakong
Mutant Glutamine
Mutant Iso Surge
Yep Strength Stupid Pumped

NMN
Nattokinaise
Berberine
Betaine HCL/Pepsin
Triple Omegas
NAC
Turmeric
K2/D3
B50
Inositol
Garlic
Plant Sterols
5-HTP
P5P
Magnesium/Calcium/Zinc
Ashwagandha
Ubiquinol
Melatonin

Calories are right around 2700 (320 p 250 c 30 f)

Push
Pull
Legs
Arms/Abs
Repeat
I will take a day off if I feel I need one

30 minutes cardio every day. I do this even during the growth phase.

 

[genetic freak]

It was a good day for pulling. I just wish it was deadlifts.... Haha.

Arsenal lat pull down machine (aka the humbler) top set 230 lbs x 10/ back off sets 200 lbs x 10 and 180 lbs x 14 (I was really surprised I was able to go that heavy, watching everyone else struggle with 140 lbs.)
Machine rear delt fly 220 lbs x 14/190 lbs x 6/160 lbs x 6 (Drop set)
Lat pull down upper back focused 200 lbs x 10/10/10 (Myo matching sets with 2 minutes between sets. Last rep was a grind.)
Single arm upright row top set 70 lbs x 10/back off set 60 lbs x 13 (I will never do another variation of upright rows again. Nothing smashed my traps and upper back like these.)
Barbell rows top set 336 lbs x 11/back off sets 290 lbs x 10 and 225 lbs x 17
Single arm overhead cable curl 60 lbs x 12/6/4 (Rest pause set)

 

[genetic freak]

Had a bit of a thyroid storm the last couple of days with adding in the T3. My endogenous production hasn't picked up on the fact it is being supplemented or replaced and still producing. I am a starving bitch and down 2 lbs in 2 days eating the exact same food I have been eating.

 

[genetic freak]

Good old leg day after helping some friends move all their heavy shit out of their house and into the U-Haul. Why I agreed to that? No fucking idea, but I did and I was hurting today. Still said, "You will squat 701 lbs for at least 6 today or you will die trying." So those were my options, either squat it or die. I purposely don't do it inside the cage for that reason.

Single leg lying leg curl 40 lbs x 14
Weighted sissy squat top set 100 lbs x 24/back off set 80 lbs x 14
Hatfield squat top set 701 lbs x 6/back off sets 623 lbs x 8 and 513 lbs x 16 (Thought I was going to get 20, but I burnt out. I actually wore a belt for the top set, as I was hurting pretty fucking bad. Even 292 lbs felt heavy.)
SSB standing calf raises 528 lbs x 24/22 (Bodyweight + SSB)
Belt squat deficit RDL top set 338 lbs x 11/back off set 248 lbs x 11

Fucking wrecked. I had to do my top warm up on the Hatfields (623 lbs) 4 fucking times, because people kept coming up and interrupting me and my pump would disappear. My workout took over 2 hours due to people not minding their own fucking business.