Freak's Training Log

[genetic freak]

Muscle round day for back

Rear delt fly machine 220 lbs x 5/5/5/5/5/5 (Throw it out to the walls. If your arms are bent, likely using traps. Pulling back, likely using traps. Keep arms straight and throw the weight out as far away from you as possible to build mountainous rear delts.)
Neutral grip pull down upper back focus 180 lbs x 5/5/5/5/5/6
DC row 120 lbs x 5/5/5/5/5/5 (They finally got ropes back in with rubber handles. Using ropes provides a greater mind muscle connection than straps or Prime attachments. The others let you pull more, but you don't really feel it in your lats. The rope with plastic handles hurts your hands so fucking bad it is the limiting factor.)
Single arm up right row 90 lbs x 4/4/4/4/4/4 (I wasn't sure how this was going to go. I held the weight in my hand between the first 3 rounds. Big mistake. The pump was insane.)
Iso row lat focus single arm 225 lbs x 4/4/4/4/4/4 (They have two of the same machine side by side and it is always funny when I jump on the machine and there is a guy next to me doing 70 lbs per side with shitty form and ROM. While I am over here with 225 lbs per side with a 4:2:1 tempo and full ROM.)
Iso row upper back focus 270 lbs x 15/15/15 (Myo Matching Sets. I didn't have enough data to perform muscle rounds with this, so I just did Myo Matching Sets. Good thing too, as this would have been too light.)

 

[genetic freak]

Arm day. Not sure how many of these I have left. My coach is working on my plan and is probably going to stop a lot of my stupidity, I mean intensity. At least I have tomorrow. Leg day is going to be DUMB!

Swiss bar close grip bench press top set 275 lbs x 9/back off sets 225 lbs x 12 and 185 lbs x 21 (Pause reps. Wait until the bar stops moving to perform the press.)
Drag curls 145 lbs x 12/12/12 (Myo Matching Sets with 1 minute between sets. I figured I needed to stop fucking around with those little barbells that only go up to 100 lbs and just use the full size barbell on load it up.)
Reverse grip cable extension top set 205 lbs x 14/back off set 160 lbs x 15 (Thank God for the Bare Steel Gym Pin. The stack only goes to 160 lbs. I hate commercial gyms that catered to the masses sometimes.)
Plate preacher curls 50 lbs x 14/7/5 (Rest pause set. (2) 25 lbs plates sandwiched together and held at the bottom. At first, it feels easy AF. Then it creeps up on you. I watched a video of Mike O'Tren doing them, so figured I would give them a try.)

 

[Yano]

My coach is working on my plan and is probably going to stop a lot of my stupidity

Every time I hear about some ones coach or you guys helping me and some monkey wrench gets tossed into the gears no one planned on , this comes to mind.

Justin Harris having to put a time limit on Dave Tates cheat meals haaaaahaah

 

[genetic freak]

I have watched that many times.

 

[Yano]

I have watched that many times.

When God retires and moves to Boca if Dave doesn't get the job , I'm gonna be pissed.

 

[genetic freak]

When God retires and moves to Boca if Dave doesn't get the job , I'm gonna be pissed.

I fall asleep watching YouTube and find out the algorithm takes me through a couple Table Talk episodes while I am sleeping. Every time. Apparently I have watched the same ones a dozen times. Haha.

 

[genetic freak]

Well I said I was going to do something dumb and since I have the 'tism, I pretty much always speak in literal terms.

Deficit RDLs top set 500 lbs x 7/back off set 365 lbs x 14 (Stood on a 3 inch bumper plate.)
Leg extensions top set 300 lbs x 10/back off set 220 lbs x 12 (4:2:2 tempo. Toes pointed away, full squeeze at the top. Had to add a 5 lbs weight to the stack, as it maxes out 295 lbs.)
Pendulum leg press top set 900 lbs x 8/back off set 630 lbs x 21 (Full ROM. Feet low, full hip tilt, knees in armpits. The machine maxes out at 900 lbs and I have to use a external seat belt to keep me in the seat.)
Machine calf extensions 450 lbs x 22/20
Now we get dumb...
John Meadows Bulgarian Split Squat Drop Set of Death on the Hammer Strength Ground Base Squat 8 reps each weight with a 10 second pause hold halfway down after the last rep before moving on to the next weight.
250 lbs, 200 lbs, 150 lbs, 100 lbs and 50 lbs.... oh and I did it twice, like a dumbass.

I have lived on this Earth for almost 50 years and I have never thrown up from a workout, Marine Corps training, wrestling practice, combat fire fight, endurance race (I have done ultras), etc... It is not part of my fight of flight response to puke. Today was the closest I ever came.

 

[genetic freak]

Still waiting on a plan from my coach, so I am executing as is for now. I told him I am not in a hurry. I have no problem getting into stage shape, it is maintaining it that is the problem for me.

Smith machine close grip bench press 315 lbs x 12/6/3 (Rest pause set. Felt super light then it didn't.)
Plate preacher curls 45 lbs x 12/6/5 (Rest pause set. The 45 lbs plate is harder than two 25 lbs plates, as the plate is farther away from your body at the bottom.)
Wrist rolls 35 lbs x 3 each way (I use the end of a barbell in the squat rack, chest high and a band attached to a dumbbell. Works really well.)
Seated cable crunch 60 lbs x 20/20/20
Cable torso twist 50 lbs x 20/20/20

 

[genetic freak]

I had a demo yesterday for one of my supplement companies, Yep Strength, and spent a majority of the day at the gym. Had a blast. Yep is a small company out of KC that sells a small line of pre-workout, pump formula and the top selling smelling salt in the US (no lie), Wake the F' Up.

Also trained push.

Pec dec top set 300 lbs x 11/back off set 225 lbs x 8
Smith incline press top set 315 lbs x 7/back off sets 275 lbs x 9 and 225 lbs x 12 (Really slow with a full pause at the bottom and stopping with a pause prior to lockout. I have to do something to get my chest to grow. Pushing heavy weight just makes me stronger, but the chest isn't getting any better.)
Pinch press 44 lbs x 24 (Using the kg plates, as they are cast iron and completely smooth.)
Viking press 270 lbs x 8/230 lbs x 8/180 lbs x 8 (Rest pause set. I dropped the weight, as I knew if I stayed at 270 lbs the reps would have been garbage.)
Seated Hanshaw lateral superset top set 35/70 lbs x 21/back off set 25/50 lbs x 20 (These are done full ROM with the lighter weight to failure then immediately do the heavier weight to the same number of reps at 1/3 ROM.)

 

[genetic freak]

Pull day.

Rear delt fly superset 30/60 lbs x 21 (Full ROM with the 30's then 1/3 ROM with the 60's. I use an overhead grip with the 30's, but have to switch to a neutral grip with the 60's or my traps take over.)
Iso row upper back focus 360 lbs x 15/410 lbs x 10 (The 360 was supposed to be top set, but I underestimated myself today. Coach moved my cardio from fasted to after training, since was training only after one meal. The difference in energy, amazing and my cardio is only walking on the treadmill.)
V-grip pull down 222 lbs x 10/192 lbs x 4/162 lbs x 4 (Drop set. Thank God for Gym Pins.)
Single arm upright dumbbell row top set 80 lbs x 11/back off set 60 lbs x 16 (I dropped the weight a bit, since I already trained rear delts and upper back. I kept the dumbbell tighter to my torse to hit the trap more.)
Ground base single arm lat row top set 237 lbs x 10/ back off sets 217 lbs x 10 and 192 lbs x 10
30 min cardio

 

[genetic freak]

Yesterday was arms and abs.

Single arm cable extension using Prime grips 100 lbs x 13/6/4 (Rest pause set.)
Drag curl 130 lbs x 12/12/13 (Myo matching set with 1:00 between sets.)
Seated cable crunch 80 lbs x 20/20/20
Cable oblique crunch 100/120/140 lbs x 20/20/20
Cardio 30 min

Rode out a tornado last night. Live here for 9 years and watched the tornadoes go around us until last year. We had a direct hit to our house last year and felt like we got swiped last night... Waiting for it to get light to assess the damage. Shit is starting to piss me off.

 

[Yano]

Yesterday was arms and abs.

Single arm cable extension using Prime grips 100 lbs x 13/6/4 (Rest pause set.)
Drag curl 130 lbs x 12/12/13 (Myo matching set with 1:00 between sets.)
Seated cable crunch 80 lbs x 20/20/20
Cable oblique crunch 100/120/140 lbs x 20/20/20
Cardio 30 min

Rode out a tornado last night. Live here for 9 years and watched the tornadoes go around us until last year. We had a direct hit to our house last year and felt like we got swiped last night... Waiting for it to get light to assess the damage. Shit is starting to piss me off.

God Bless , fuck dude you need help let me know , I can't drive but I got a back pack and a gang of dry socks , every where is walking distance when ya got the time.