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Freak's Training Log

genetic freak

genetic freak

VIP Member
Dec 28, 2015
1,258
1,398
DC training reset.

V-Squat 6x10 (Warm up. I always say, heavy is relative. Attached is my final warm up; 690 lbs. So if you ask, why do I go heavy all the time. It is not heavy to me.
IMG_20220417_082713.jpg
)
Laying hamstring curl 2x10, 150 lbs x 11/8/5 (15 breath rest pause between working sets.)
SLDL stretch 60 seconds
Leg extensions 2x10, 250 lbs x 11/10/6 (15 breath rest pause between working sets.)
Quad stretch 60 seconds
Adductor 2x10, 225 lbs x 10 + 5 partials
Abductor 2x10, 225 lbs x 15 + 5 partials
Seated calf extensions 2x10, 283 lbs x 12 (30 second stretch after each set.)
Seated single arm dumbbell overhead extensions 4x10 (Warm up.)
Nautilus V-tricep extension 2x10, 250 lbs x 25/10/6 (10 breath rest pause between working sets.)
Band tricep stretch 60 seconds
Rope cable curls 4x10 (Warm up.)
Cable curls 2x10, 95 lbs x 10/6/1 (10 breath rest pause between working sets. I bailed on the last working set. The pump in my upper bicep was too much to handle. It is better to live another day.)
Band bicep stretch 60 seconds
 
L

Lifter74

Senior Member
Mar 11, 2022
205
112
DC training reset.

V-Squat 6x10 (Warm up. I always say, heavy is relative. Attached is my final warm up; 690 lbs. So if you ask, why do I go heavy all the time. It is not heavy to me.View attachment 12623)
Laying hamstring curl 2x10, 150 lbs x 11/8/5 (15 breath rest pause between working sets.)
SLDL stretch 60 seconds
Leg extensions 2x10, 250 lbs x 11/10/6 (15 breath rest pause between working sets.)
Quad stretch 60 seconds
Adductor 2x10, 225 lbs x 10 + 5 partials
Abductor 2x10, 225 lbs x 15 + 5 partials
Seated calf extensions 2x10, 283 lbs x 12 (30 second stretch after each set.)
Seated single arm dumbbell overhead extensions 4x10 (Warm up.)
Nautilus V-tricep extension 2x10, 250 lbs x 25/10/6 (10 breath rest pause between working sets.)
Band tricep stretch 60 seconds
Rope cable curls 4x10 (Warm up.)
Cable curls 2x10, 95 lbs x 10/6/1 (10 breath rest pause between working sets. I bailed on the last working set. The pump in my upper bicep was too much to handle. It is better to live another day.)
Band bicep stretch 60 seconds
You make me feel old and weak. Lol. Awesome job brother.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
1,258
1,398
You make me feel old and weak. Lol. Awesome job brother.
Thanks brother. The difference is you have a normal job that requires you to expend tons of energy all week long. I do nothing, but go to the gym, eat and sleep. When I started doing that the gains multiplied.

Incline dumbbell fly 4x10 (warm up)
Incline bench press 2x10, 315 lbs x 9/3/2/2 (15 breath rest pause between working sets. Nice and slow negatives and I felt each rep.)
Band chest stretch 60 seconds
Dumbbell row 4x10 (warm up)
Inverted barbell row 2x10, 275 lbs x 16/9/7 (15 breath rest pause between working sets. Should have went heavier.)
Dumbbell pullover 3x10 (warm up)
Pull-ups 1x10, BW + 90 lbs x 7 (too heavy)
Hanging pullup stretch 60 seconds
Dusty Hanshaw Side Lateral Superset 2x10 (warm up)
Dumbbell military press 1x10, 90 lbs x 21/12/6 (15 breath rest pause between working sets. Should have went heavier.)
Cross body band shoulder stretch 60 seconds
Band shoulder stretch 60 seconds
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
1,258
1,398
NO! Competition is with ourselves, not with each other .........
Exactly! I really do not care what other people lift. I provide encouragement regardless. I actually took a while off from posting my numbers, because it really doesn't matter to you all. It only matters to me. I need to beat my former self. However, a couple guys on another board started asking why I stopped posting my numbers. They said my numbers inspired them, so I started including them again.

Also, I would like to point out. My strength right now is to a specific rep range. If I was to drop to doing 3-5 reps you would see that my weights would not go up as drastically as you might think. I would have to train for a while to get comfortable in that rep range then you would start seeing the weights climb, as long as I did not injure myself. Haha. The whole reason I stopped doing those low reps.
 
L

Lifter74

Senior Member
Mar 11, 2022
205
112
Exactly! I really do not care what other people lift. I provide encouragement regardless. I actually took a while off from posting my numbers, because it really doesn't matter to you all. It only matters to me. I need to beat my former self. However, a couple guys on another board started asking why I stopped posting my numbers. They said my numbers inspired them, so I started including them again.

Also, I would like to point out. My strength right now is to a specific rep range. If I was to drop to doing 3-5 reps you would see that my weights would not go up as drastically as you might think. I would have to train for a while to get comfortable in that rep range then you would start seeing the weights climb, as long as I did not injure myself. Haha. The whole reason I stopped doing those low reps.
You keep posting. I need all the motivation and inspiration I can get.
 
Btcowboy

Btcowboy

MuscleHead
Apr 17, 2022
281
236
Exactly! I really do not care what other people lift. I provide encouragement regardless. I actually took a while off from posting my numbers, because it really doesn't matter to you all. It only matters to me. I need to beat my former self. However, a couple guys on another board started asking why I stopped posting my numbers. They said my numbers inspired them, so I started including them again.
Again absolutely dont stop it helps others for sure. I used to care what I lifted compared to others, but after doing my first that thought disappeared, its a comp between yourself
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
1,258
1,398
60 minutes on the treadmill followed by some ab work. I know I said I was not going to do cardio twice a day, but I will probably do it twice a day today and tomorrow. Between Saturday and Sunday, I ate around 22,000 calories. Trying to burn off some of this bloat.
 
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