Freak's Training Log

[genetic freak]

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.

Thanks brother. We are good, I just have to repair a brand new gate.

Laying dumbbell hamstring curl top set 45 lbs x 11/back off set 40 lbs x 8 (I don't even think I am going to mess with machines anymore. I just connect so much better with these.)
Leg extensions top set 320 lbs x 12/235 lbs x 9 (Thankfully, I have a Bare Steel Gym Pin, since most commercial gym stacks only go to 300 lbs. Slow 2 count concentric, 1 count pause, 4 count eccentric. I love getting on the machine and everyone watches when I max the damn thing out then do ultra slow reps for a full ROM and squeeze at the top. Yes, motherfuckers that is how I built these quads.)
Strict dumbbell RDL top set 200 lbs x 14/ back off set 170 lbs x 14 (I do these in the squat rack and place the bar mid thigh and drive my thighs into it. Then perform the RDL. Because you are anchored, you can stay in the ROM almost entirely hamstring focused.)
Belt squat top set 1058 lbs x 6/ back off set 788 lbs x 22 widowmaker (I have officially maxed out every hack squat, leg press, belt squat, hip press, etc... I have ever used for at least 6 reps full ROM. Meaning, I hit the stopper with each rep. Even the Hammer Strength double pin that you can fit 36 plates on.)
SSB standing calf raises 570 lbs x 20/15

 

[monsoon]

Send me a video of the db ham curl I am always looking for hammy stuff

 

[genetic freak]

Send me a video of the db ham curl I am always looking for hammy stuff

I actually did a video this time, but deleted it, as I didn't use the footage for my post. I have legs on Thursday, so I will get it to you then.

Arms and abs today
Bench dips 430 lbs x 17/330 lbs x 4/230 lbs x 6 (Drop set. BW + weight.)
Spider curls 40 lbs x 17/30 lbs x 5/20 lbs x 6 (Drop set.)
Band torso twists blue band x 20/20/20 (Each side.)
Cable crunch 160 lbs x 25/25/25 (My abs have been cramping for months, so I took it easy. Usually, I would do 215 lbs x 50 then drop down to 160 lbs x 25, but that ab cramp causes PTSD.)
30 min cardio
Posing practice (Technically, I do this every day.)

 

[genetic freak]

Got super busy and didn't log this.

Low cable cross top set 40 lbs x 17/back off set 35 lbs 16 (I always want to go heavier, but then I feel like anything heavier would tear my bicep tendon.)
Machine decline press top set 450 lbs x 8/back off sets 410 lbs x 8/360 lbs x 8
Swiss bar high incline press top set 225 lbs x 8/185 lbs x 8 (Pause reps.)
Bennet laterals 40 lbs x 13/6/4 (Rest pause set.)
Smith machine military press top set 225 lbs x 16/back off set 185 lbs x 16 (Not sure where this level of strength came from. I don't know if I just had the bench at the magic angle/spot or what, but no shoulder impingement and 225 lbs felt like 135 lbs. For reference, I think the last time I did them on this Smith I did 185 lbs for half as many reps on my top set.)

Despite the additional strength on the last exercise, I was not feeling it today. I finally flattened out after a week on the new meal plan. Everyone at the gym said they see it in my face and while this plan is actually more calories than I was eating each day, I had a high day on Saturdays that would carry my glycogen for most of the week. Now I am just flat. I cannot wait for my anadrol to get here. It will be greatly appreciated.

 

[genetic freak]

I was rearranging the home gym yesterday and moving equipment by yourself takes a lot of time. Haha. Anyways, yesterday was pull day and I was doing training videos for my clients, so I did a little bit of everything.

Rear delt fly machine 220 lbs x 5/5/5/5/5/5 (Muscle round)
V-grip pull down 233 lbs x 10/203 lbs x 5/173 lbs x 5 (Drop set. Added a 15 kg plate to the stack, which is why I have the weird numbers.)
Machine shrugs 270 lbs x 17/8/6 (Rest pause set. These are done on a chest press and I just face the machine and lean back. The machine sucks for chest, but works well for traps.)
Machine row upper back focus 410 lbs x 10/10/10 (Myo matching with 2 minutes between sets.)
Corner bar row top set 245 lbs x 10/ back off sets 210 lbs x 10 and 175 lbs x 11

 

[genetic freak]

Dummbell hamstring curl top set 45 lbs x 11/back off set 40 lbs x 7
Box step ups using the belt squat top set 338 lbs x 12/back off set 248 lbs x 20 (We have an elevated belt squat and you can set it up, so that you can stand behind it and step up with the belt attached. I placed a bumper on each side of the platform for additional ROM. I will do with 2 bumper plates next time.)
Rogers pendulum squat leg press top set 900 lbs x 4/back off set 630 lbs x 20 (I felt a pull at the bottom of the 4th rep on the top set right at the bottom of my rib in my right oblique. I was able finish the workout, but is sucks now. Starting to get angry.)
Machine calf extensions single leg 250 lbs x 16/17
Leg extension 320 lbs x 8/295 lbs x 3/265 lbs x 3 (Drop set. Very slow and controlled.)

 

[genetic freak]

Yesterday

Barbell JM Press top set 145 lbs x 14/back off sets 125 lbs x 14 and 115 lbs x 11
Single arm machine preacher curl 80 lbs x 17/65 lbs x 7/50 lbs x 4 (Drop set)
Abs (kind of difficult with the rib injury)

Today

Pec Dec top set 300 lbs x 12/back off set 265 lbs x 12
Swiss bar bench press top set 315 lbs x 8/back off sets 225 lbs x 16/17
Smith machine high incline press top set 275 lbs x 8/back off sets 225 lbs x 14/11
Smitch machine reverse incline press top set 185 lbs x 11/back off sets 175 lbs x 11 and 165 lbs x 9
Shaw lateral raise 25 lbs x 17/10/7 (Rest pause set)

 

[Heady Muscle]

Thanks brother. We are good, I just have to repair a brand new gate.

Laying dumbbell hamstring curl top set 45 lbs x 11/back off set 40 lbs x 8 (I don't even think I am going to mess with machines anymore. I just connect so much better with these.)
Leg extensions top set 320 lbs x 12/235 lbs x 9 (Thankfully, I have a Bare Steel Gym Pin, since most commercial gym stacks only go to 300 lbs. Slow 2 count concentric, 1 count pause, 4 count eccentric. I love getting on the machine and everyone watches when I max the damn thing out then do ultra slow reps for a full ROM and squeeze at the top. Yes, motherfuckers that is how I built these quads.)
Strict dumbbell RDL top set 200 lbs x 14/ back off set 170 lbs x 14 (I do these in the squat rack and place the bar mid thigh and drive my thighs into it. Then perform the RDL. Because you are anchored, you can stay in the ROM almost entirely hamstring focused.)
Belt squat top set 1058 lbs x 6/ back off set 788 lbs x 22 widowmaker (I have officially maxed out every hack squat, leg press, belt squat, hip press, etc... I have ever used for at least 6 reps full ROM. Meaning, I hit the stopper with each rep. Even the Hammer Strength double pin that you can fit 36 plates on.)
SSB standing calf raises 570 lbs x 20/15

Wow, looking incredible!

 

[Heady Muscle]

Have you shared your diet plan in this thread? I looked through briefly but did not see it.

 

[genetic freak]

Have you shared your diet plan in this thread? I looked through briefly but did not see it.

I haven't. Right now, coach has me on 360 g of protein, 260 g of carbs and 50 g of fat. Pretty much right at 3,000 calories.

Pull day
Rear delt fly 225 lbs x 15/6/4 (Rest pause set)
Arsenal single arm lat pull down top set 115 lbs x 8/back off sets 90 lbs x 10/9 (This machine is nicknamed the humbler. Most guys jump on it like it is Hammer Strength lat pull down and put 2 plates on it and cannot even budge it. I laugh. I sit behind the lap pads and anchor myself with a heavy duty band to get more load on a fully stretched lat.)
Arsenal machine high row upper back focus top set 410 lbs x 14/back off sets 360 lbs x 12/12
Arsenal machine single arm iso row 225 lbs x 10/10/10 (Myo matching set with 2 minutes between sets.)
Belt squat shrugs top set 428 lbs x 12/back off set 338 lbs x 12 (I love cable shrugs. The ability to pull at an angle, up and away hits a lot more of the traps than a barbell or dumbbell and doesn't load the spine like a Smith Machine behind the back shrug. However, you are always limited by resistance. Behold the belt squat! Same motion, but I can load that bitch up. I am in heaven.)
DC rows 100 lbs x 15 (I would have gotten a lot more, but I felt my rib/oblique pulling quite a bit and called it.)

 

[genetic freak]

Almighty leg day. It is supposed to be hamstring focused, but to me that just means it is not quad focused. My hamstrings cramp up pretty quickly in the shortened position, so I can really only do one curl variation then one stretched variation. After that, I just choose a compound movement that biases glutes and hamstrings. Unfortunately, the Power Squat is out of the question until my rib/oblique is 100%. I did belt squats again and place my feet as far forward as I could to get my ass as low as possible. I should have thought about that before I decided on my top set weight. Haha.

Reverse hamstring curl 10/10/15 (Myo matching sets with 1:30 between sets. Should have done 13 reps each. That was probably the magic number. 15 on the last set is way too far over for those first two sets to mean a damn thing. Basically, it is not just one set to failure and the first two are warm up sets.)
Leg extension ladder 130 lbs to 280 lbs with 15 lbs jumps. 8 reps at each with 10 deep breaths between each round. (The entire set took 8:55 to complete with a slow eccentric and squeeze at the top of every rep.)
Belt squat top set 1058 lbs x 4/back off sets 788 lbs x 18/10 (First, the extension ladder crushed me. Second, this was a lot deeper than the last time I did 1058 lbs.)
Belt squat RDL top set 428 lbs x 15/back off set 338 lbs x 15
Single leg machine calf extension 250 lbs x 15/15/17 (Myo matching sets with 1:30 between sets.)

 

[genetic freak]

One of the many international arm days of the year.

Push downs using the Prime Spreader Attachment 100 lbs x 8/80 lbs x 4/60 lbs x 4/50 lbs x 4 (Drop set. I told myself I was dropping until I got at least 20 reps.)
Plate preacher curls 45 lbs x 15/7/5 (I was able to find an adjustable bench that was wide enough I could do this standing. Way better than the seated preacher that is 45 degrees. I had this thing one hole below vertical and was on my toes. Better isolation. Also used BFR bands. Murder.)
Wrist rolls 35 lbs x 3 each way (I set the barbell up at chest level and rig a band up to a 35 lbs dumbbell and roll it up one side, slowly reverse lower it then roll it back up the other side. A heavy band makes it easy. A lighter band is hard as fuck, as it takes about twice as many rotations to get it to the top. Forearms, blown up. Oh and I kept the BFR bands on the entire time.)
Abs