Freak's Training Log

[genetic freak]

Lat pull downs 200 lbs x 10/10/11 (Two minutes between each set)
Cable rear delt fly 20 lbs x 18/8/6 (Rest pause set. I should have went and did a chest exercise before this, as I really couldn't feel it in my rear delts. Felt like my traps were doing most of the work.)
Side chest press 60 lbs x 10
Standing cable scoops 40 lbs x 16
W Press 25 lbs x 14
Shaw laterals 20/15/10 lbs x 10/10/10 (Drop set)
TKO decline press 4 pps x 8/8/7 (Two minutes between each set. For reference, I can do 6 pps on a hammer strength decline press for 10 reps. This machine will humble your ass.)
Floor rows 295 lbs x 11 (I might have hit 1-2 more reps, but the damn clamps slid again. They cannot handle my level of intensity. Ordering my own clamps today.)
Floor rows into deadlift 185 lbs x10 (Learned these watching Scott Stevenson. Great finisher.)

 

[Trip]

Congrats on the contest GF, sorry I missed, saw the one pic in your profile, i guess, shredded, extremely well proportioned imho without being to big if that makes sense

good luck on next endevor

 

[genetic freak]

Congrats on the contest GF, sorry I missed, saw the one pic in your profile, i guess, shredded, extremely well proportioned imho without being to big if that makes sense

good luck on next endevor

Thank you brother.

 

[genetic freak]

RDLs 405 lbs x 10 (Less weight, but did them standing on a 3 inch bumper plate and the smaller diameter 45's to get a greater ROM.)
Leg extensions 200 lbs x 8 (Doesn't sound like much, but we did 8 reps at every plate on the stack starting at 35 lbs going in 15 lbs increments. All done with a full dead stop, 2 count pause at the top and 4 count negative. Pump hurt so bad I wanted to cry on the last 3 sets.)
Adductor 125 lbs x 8 (The pump in my legs was so bad I couldn't even feel this. Same rep tempo as the leg extensions.)
Sissy hack squat 4 pps strip set. I think I hit 16 reps with the 4 pps, 8 reps with 3 pps, 8 reps with 2 pps and 15 reps with 1 pps, but I kind of lost count.
Single arm cable extensions 60 lbs x 10
Overhead double arm cable curls 40 lbs x 15
Bench dips BW + 200 lbs x 15/BW + 110 lbs x 8/BW x 10 (Drop set)
Ran out of time for the second bicep exercise.

 

[jipped genes]

What is a sissy hack squat? Is that what I do with real light weights?

 

[genetic freak]

What is a sissy hack squat? Is that what I do with real light weights?

Haha. It is where your feet are so low on the platform your heels are hanging off and only the ball of your feet and toes are on the platform. Your knees track out way over your feet. Really hammers the quads (and knees...).

 

[Trip]

always stunning to read and amazed at times, off the bell curve

 

[Kluso]

My thoughts exactly @Trip! Definitely gets me motivated whenever I read @genetic freak log! I want to go lift now on my off day. Lol

 

[genetic freak]

Appreciate it gents. The only thing I love about this sport is the training.

 

[Heady Muscle]

Muscle round day! For those who do not know, a muscle round is performing 5-6 rounds in a set with 6 deep breaths between each round. Usually, you pick a weight you can perform 10-15 times continuously (really depends on the exercise) and do 4-6 reps for 5-6 rounds. If you chose the correct weight you should fail on the last round with the with the same number of reps as the first round.

Lat rows 80 lbs x 5/5/5/5/7
Smith incline press 275 lbs x 4/4/4/4/4/4 (Shoulder was killing me, but I endured. The last rep of the final round probably took 4-5 seconds to lockout.)
Hypertrophy coach laterals 30 lbs x 14
Cable rear delt fly 25 lbs x 8 (My shoulders were so pumped at this point I could barely move my arms.)
Behind the back shrugs 185 lbs x 24
Iso lateral row 5 pps x 13/3 pps x 15
W overhead press 50 lbs x 10

A pump set for triceps, biceps, hamstrings and quads.

Funny, a friend mentioned Muscle Rounds the other day to me to help increase my lung capacity and now I find it here. Pretty cool you are a wealth of knowledge good sir!

 

[genetic freak]

Funny, a friend mentioned Muscle Rounds the other day to me to help increase my lung capacity and now I find it here. Pretty cool you are a wealth of knowledge good sir!

Another tool for your tool box brother.

 

[Heady Muscle]

Another tool for your tool box brother.

I will take it. Thank you for sharing!