Freak's Training Log

[genetic freak]

Wide grip pull downs 230 lbs x 8/8/9
Cybex chest press 305 lbs x 8/8/8 (I started with incline dumbbell press, because I wanted to press the 155's, but my shoulder started acting up on the 80's, so I bailed.)
Chest support rear delt fly 25 lbs x 22 (Widowmaker set)
Hanshaw side raise super set 25 lbs/50 lbs x 25/25
Meadows front raises 25 lbs x 12
Upright rows 80 lbs x 14 (Slow and controlled with a 2 count squeeze at the top.)
Cable rows 230 lbs x 11 (I tapped out. I was going to do a back off set, but I really didn't feel this the way I should have, so I moved to DC rows.)
DC rows 80 lbs x 18

Pump set for quads, hamstrings, triceps and biceps.

 

[genetic freak]

I wasn't exactly sure what I wanted to do for legs today in the gym. I kind of wanted to go to 7 pps on hack squats, but also wanted to do maybe take 4-5 pps for a nasty widowmaker set. I knew if I took 7 pps to failure, there was no way I was doing anything else after that. However, my knees were both angry, so I ended up racking it with 2-3 RIR, dropped a few plates and still did the widowmaker set.

Dumbbell skull crushers 45 lbs x 8/8/9
Incline alternating dumbbell curls 40 lbs x 8/8/10
RDLs 475 lbs x 8 (I wanted 9, but I would have passed out. I was seeing stars and was fuzzy for several minutes after this.)
Hack squat 7 pps x 6 (Knees acting up, so I racked it. The video looks like I could have done 12, but I know my limits and it would have been 8-9 reps if I kept going. However, I might be in the ER right now getting my knee put back together.)
Hack squat 4 pps x 50 (This set took almost 5 minutes. I did 20 continuous reps then it was 5 deep breaths and 5 reps, 10 deep breaths and 5 reps, 5 deep breaths 2-3 reps, etc.. until I hit 50.)

That was it. No pump set for the rest of the body. No need, I was destroyed. CNS overload. My buddy made an observation that I was already kind of noticing. My legs have been GROWING. While I am glad they are, they already outshined my upper body. Now they are really blowing my upper body out of the water. Why are they growing? When I trained PPL I had two rest days after legs. When I train ULUL I have a rest day after the first lower and two after the second. I need to reprogram my routine, so that upper body is getting rest days immediately following instead of legs.

 

[genetic freak]

Lat rows 85 lbs x 5/5/5/5/5/3 (6 deep breaths between each round.)
Bench press 315 lbs x 4/4/4/4/2 (6 deep breaths between each round. Shoulder felt pretty good. Very little pain, but it was definitely weaker than my right shoulder. I warmed up with a little HIT on the heavy bag.)
Face pulls 50 lbs x 30/23
W press 50 lbs x 11 (My shoulders were fried.)
TKO shrugs 225 lbs x 24/16
Chest supported dumbbell row 100 lbs x 10/10 (Low and high incline)

Pump set for quads, hamstrings, triceps and biceps.

 

[jipped genes]

You make me feel like a lazy ass when I look at your logs. What angle are the face pulls? Be funny if you did them with a rubber band and it let go at your mounting point.

 

[genetic freak]

You make me feel like a lazy ass when I look at your logs. What angle are the face pulls? Be funny if you did them with a rubber band and it let go at your mounting point.

I have a slight lean. I try and stay up on my toes as much as I can, but 50 lbs on a pulley with no mechanical advantage is about as heavy as I can go without leaning back heavily. My face pulls are a little different than most people I see. I watch too many people fully extend their arms and pull the rope back to around their chin/cheek level. This engages too much of the traps. I use my elbows as a pivot point, keeping my elbows wide and pull level with the top of my head. It is all rear delt.

 

[genetic freak]

I decided not to work quads today to give the knees a break.

Single arm cable extension 60 lbs x 12
Preacher hammer curls 30 lbs x 15
Overhead dumbbell extension 120 lbs x 18/90 lbs x 21
Spider curls 30 lbs x 12
Leg curls 130 lbs x 13/7
Dumbbell Scott curl 30 lbs x 10
Adductor 110 lbs x 14 (4 count eccentric, 2 count squeeze)
Calf extensions 500 lbs x 12
Barbell hip thrust 585 lbs x 11

Pump sets for chest, back and shoulders.

 

[genetic freak]

Neutral grip pull downs 230 lbs x 8/8/9
Hanshaw side lateral superset 25 lbs and 50 lbs x 25/25
Incline bench press 315 lbs x 6/275 lbs x 8/225 lbs x 16 (90 second rest between sets and nothing to failure. Estimated 2 RIR for 315 and 275 lbs. No clue for 225 lbs, I just stopped when I slowed down. I can press that all day if I just take a couple breaths between reps.)
Cable rear delt fly 25 lbs x 12
W press 35 lbs x 8/8 (I went wider and lower than usual, below delt level and elbows tucked all the way in. These are tough as hell.)
TKO shrugs 225 lbs x 20 (Wide grip)
Meadows' Row 150 lbs x 13 (I raised the pivot point from a landmine on the floor to the bar storage post on the back of the squat rack. Makes a huge difference. It is harder where you are the strongest and easier where you are the weakest.)
DC Row 80 lbs x 14

Pump set for hamstrings, biceps and triceps. Giving quads a rest.

 

[Trip]

gotta ketchup

 

[genetic freak]

gotta ketchup

Happy to see you here, brother.

 

[genetic freak]

RDLs 474 lbs x 9 (I could have went for 10, but I have conventional deadlifts tomorrow and hoping I can pull somewhere near 700 lbs. No way I am getting close to that if I blow my load today.)
Cable tricep extensions 190 lbs x 12
Hammer curls 35 lbs x 15
Scott curls 30 lbs x 12/25 lbs x 7 (Short rest between working sets)
Bench dips (4) 35-85 lbs bands + 100 lbs EZ barbell x 16/just the bands x 18 (I am guessing the bands resistance at the top was somewhere around 250 lbs based off the amount of effort it took to pull them up and place them over my quads.)
Seated leg curls 130 lbs x 10 (Slow and controlled)
Adductor 125 lbs x 12 (Slow and controlled)
Seated calf raises 185 lbs x 10 (Slow, full ROM)

Pump set for chest, back, shoulders and traps.

 

[Yano]

RDLs 474 lbs x 9 (I could have went for 10, but I have conventional deadlifts tomorrow and hoping I can pull somewhere near 700 lbs. No way I am getting close to that if I blow my load today.)
Cable tricep extensions 190 lbs x 12
Hammer curls 35 lbs x 15
Scott curls 30 lbs x 12/25 lbs x 7 (Short rest between working sets)
Bench dips (4) 35-85 lbs bands + 100 lbs EZ barbell x 16/just the bands x 18 (I am guessing the bands resistance at the top was somewhere around 250 lbs based off the amount of effort it took to pull them up and place them over my quads.)
Seated leg curls 130 lbs x 10 (Slow and controlled)
Adductor 125 lbs x 12 (Slow and controlled)
Seated calf raises 185 lbs x 10 (Slow, full ROM)

Pump set for chest, back, shoulders and traps.

Right on man !!! Grip n rip that 700 like it owes ya money !!!

 

[genetic freak]

Deadlifts 575 lbs x 1, 601 lbs x 1 and 611 lbs x 1 (I don't know how many warm up sets we did, but it was something like 8 before we got into hitting singles. I felt awesome until I got to 575 lbs. That felt heavy as hell, despite it being a lift I could do on my worst day. The only thing I was happy about, I did the 575 lbs overhand false grip and 601 lbs hook grip. I didn't throw the straps on until 611 lbs.)
Neutral grip pull downs 200 lbs x 15/15/8 (Not sure why I dropped off so much on the last set. I figured I would get 12, but I think I was just smoked from deadlifts.)
Smith bench press 365 lbs x 2 (WTF!!! This is usually 8-9, but I had nothing left.), 275 lbs x 20, 225 lbs x 26 and 185 lbs x 50

That was it. I figured my shoulders and traps got hit enough, there was no need for isolation exercises.