Freak's Training Log

[genetic freak]

I decided to do my push days at home. The commercial gym I train at has substandard equipment for my (and just about everyone else) chest development. Except for bench press and incline press, they don't offer much. They have one Smith Machine and it is angled and counter-balanced. All the pressing equipment was designed for a specific body type. Just about everyone you talk to says, they suck. Plus, the dumbbells only go to 120...

My Smith Machine is better, I have an American Cambered Bar and my cable crossover is narrow enough you can do cable presses on it, like a functional trainer.

Incline cable fly 90 lbs x 20/11/6 (Rest pause set)
American cambered bar press top set 295 lbs x 8/back off sets 265 lbs x 10 and 225 lbs x 17 (Wide grip, deep touch of the chest and pause with each rep.)
Smith machine incline press top set 275 lbs x 5/back off set 225 lbs x 12 (Slow eccentric, stop before full lock out. Bit off a little more than I could chew with the top set.)
Smith shoulder press top set 205 lbs x 12/back off set 185 lbs x 12 (Slow eccentric, stop before full lock out.)
Bennett laterals 50 lbs x 17/7/6 (Rest pause set)

 

[genetic freak]

Rear delt fly machine 235 lbs x 13/5/3 (Rest pause set)
Arsenal single arm lat pull down top set 120 lbs x 6/back off set 90 lbs x 12 (Old Mr. Humbler... Haha)
Arsenal row upper back focused top set 430 lbs x 11/back off set 380 lbs x 11
Arsenal single arm iso row top set 270 lbs x 14/back off set 250 lbs x 14 (Machine maxed out for 14 perfect reps.... now where do we go?)
Belt squat upright row/shrug top set 428 lbs x 10/back off set 338 lbs x 15
Incline cable pull over 60 lbs x 22/10/9 (Rest pause set)
DC row 100 lbs x 15

Compounds have definitely kicked in. Felt strong AF!

 

[tommyguns2]

Just curious. What areas do you see as weak body parts that you're hoping to bring up for this next contest? Are you doing anything special or different for that/those area(s)?

 

[Yano]

Belt squat upright row/shrug

Thats some crazy Eric Bugenhagen shit right there lol .... how in the name of Aunt Polys pussy cat do you do that ?

 

[genetic freak]

Just curious. What areas do you see as weak body parts that you're hoping to bring up for this next contest? Are you doing anything special or different for that/those area(s)?

My chest sucks. The only thing I can do is do the exercises are actually feel hit my chest with correct tempos, ROM, grip, hand placement, etc... I watched Skip and Dr. Marv cover something today on their new podcast on chest activation that I am going to try to see if that helps. Other than that, I don't really have any weaknesses I can bring up. I have narrow clavicles. All my shoulder/back width is sheer mass.

 

[genetic freak]

Thats some crazy Eric Bugenhagen shit right there lol .... how in the name of Aunt Polys pussy cat do you do that ?

I use a Prime spreader bar and Prime grips. You could also just use a lat pull down bar and maybe a v-grip if wide enough. This is the belt squat we have at the gym. It has a lot of versatility. I do belt squats, lunges, RDLs, step ups, upright row/shrugs, dips and rows on this one.

Hammer Strength Plate-Loaded Belt Squat

Front and rear weight rods allow for large weight loads and four belt anchor points provide varying resistance ratios. Wide, dual foot platforms include a separation gap to help prevent marring from the belt and chain. The Belt Squat also features band pegs (with nearly 1:1 load effect when...

shop.lifefitness.com

I have a Bells of Steel Belt Squat at home. Not as versatile.

 

[Yano]

I use a Prime spreader bar and Prime grips. You could also just use a lat pull down bar and maybe a v-grip if wide enough. This is the belt squat we have at the gym. It has a lot of versatility. I do belt squats, lunges, RDLs, step ups, upright row/shrugs, dips and rows on this one.

Hammer Strength Plate-Loaded Belt Squat

Front and rear weight rods allow for large weight loads and four belt anchor points provide varying resistance ratios. Wide, dual foot platforms include a separation gap to help prevent marring from the belt and chain. The Belt Squat also features band pegs (with nearly 1:1 load effect when...

shop.lifefitness.com

I have a Bells of Steel Belt Squat at home. Not as versatile.

ohh I get it , you use belt squat for shrugs n rows NOT doing squats while you are shrugging rows .. I could not wrap my stoned brain around the body mechanics of it all haaaahahaah

 

[Friggemall]

My chest sucks. The only thing I can do is do the exercises are actually feel hit my chest with correct tempos, ROM, grip, hand placement, etc... I watched Skip and Dr. Marv cover something today on their new podcast on chest activation that I am going to try to see if that helps. Other than that, I don't really have any weaknesses I can bring up. I have narrow clavicles. All my shoulder/back width is sheer mass.

Is Jose giving any recommendations on opening up your front and real lat poses? Your thickness & density is crazy good but the width on front and rear is hardly visible. Not being an ass at all, that is the only weakness I see in your physique. I wish I had half your density. My damn massage therapist said "you have really nice muscularity not that gross density & hardness most bodybuilders have, yours is pliable." I should have fired her, lol (may still if it doesn't go well this Saturday, lol) I'm just a squishy old man I guess.

 

[genetic freak]

Is Jose giving any recommendations on opening up your front and real lat poses? Your thickness & density is crazy good but the width on front and rear is hardly visible. Not being an ass at all, that is the only weakness I see in your physique. I wish I had half your density. My damn massage therapist said "you have really nice muscularity not that gross density & hardness most bodybuilders have, yours is pliable." I should have fired her, lol (may still if it doesn't go well this Saturday, lol) I'm just a squishy old man I guess.

Not yet. He has said my posing needs work and we will fix it, but I haven't done any sessions with him yet. And you are not being an Ass at all, you are 1000% correct. My lats do not want to come out for shittttt. You have seen my videos on IG, when I am relaxed from the front and back, I have lats for days. As soon as I bring my arms up, my scapula sucks them right in. I no shit, had them open up for like 2 days and was excited as shit. Then they went right back to where they usually hang out at. Pisses me off. I try all of Daniel Coffeen's and Dr. Marvs tricks. They do help, but I need more help.

 

[genetic freak]

Belt squat step ups top set 248 lbs x 10/back off set 208 lbs x 20 (Set it up some my thigh was parallel at the start, definitely a lot harder than last time.)
Belt squat RDL top set 518 lbs x 7/back of set 388 lbs x 14
Hack squat top set 820 lbs x 10/back off sets 730 lbs x 10/640 lbs x 22 (Widowmaker)
Hack squat calf extensions 460 lbs x 22/25
Machine Bulgarian split squat 135 lbs x 20/90 lbs x 12/45 lbs x 10 (Drop set)

 

[Friggemall]

Not yet. He has said my posing needs work and we will fix it, but I haven't done any sessions with him yet. And you are not being an Ass at all, you are 1000% correct. My lats do not want to come out for shittttt. You have seen my videos on IG, when I am relaxed from the front and back, I have lats for days. As soon as I bring my arms up, my scapula sucks them right in. I no shit, had them open up for like 2 days and was excited as shit. Then they went right back to where they usually hang out at. Pisses me off. I try all of Daniel Coffeen's and Dr. Marvs tricks. They do help, but I need more help.

I looked through Coffeen's last week trying to find something I thought might help you, but none of them looked right for you. @almarosabodyworks needs to clone herself to have places convenient to both of us. I am betting she can open you up. She is in Miami and no longer has a brick & mortar place. She travels but doesn't have any other clients my way for her to come here, She goes to Miami, Boca Raton & Ft Lauderdale. I was hoping to get a project in Miami so I could book her to rip me apart as well. Keep busting ass and figuring it out brother! This is your year!!

 

[genetic freak]

I trained at a different gym today. Better equipment for my chest development.

Cable cross over with functional trainer top set 50 lbs x 17/back off set 40 lbs x 17
Incline chest press machine top set 270 lbs x 8/back off set 180 lbs x 14
Horizontal chest press machine top set 450 lbs x 7/back off sets 360 lbs x 10 and 270 lbs x 20
Smith machine overhead press top set 205 lbs x 12/back off set 185 lbs x 11
Machine lateral raise 100 lbs x 8/70 lbs x 8/50 lbs x 12 (Drop set)