El Freako: Staying North of Vag

El Freako · Apr 8, 2008

El Freako's Dating Thread

Hey people, I'm a longtime lurker but minimal poster. I think this might be my 3rd attempt at keeping a log so wish me luck this time. :xyxthumbs:

Some stats on me:
26 years old, 5'7, 81kg. I've been lifting since I was 15 but have only been taking it really, really seriously for the past 3. I've been bulked up to 90kg before (approx. 14% bf) but I've been a bit sick since relocating from Australia to London and have lost a lot of weight.

I'm aiming for some lean muscles gains as I'm not aiming for a comp or anything. Another 5kgs would be nice. I'm also trying to get my strength back up to where it was a few months ago. I haven't got a real program set out yet but I should have that sorted soon once I get a good training rhythm going with my new job.

Anyhoo, here's today:
CHEST AND TRIS
Bench Press
8 x 100kg
8 x 100kg
5 x 110kg
5 x 115kg
3 x 125kg
3 x 125kg

Incline DB Press
8 x 40kg
8 x 40kg
8 x 40kg

DB Pullover
8 x 45kg
8 x 45kg
8 x 45kg

DB Flys
10 x 25kg
10 x 27.5kg
10 x 30kg

DB Press
2 Drop sets 35kg, 25kg, 15kg
8, 9, 10
8, 10, 12

Cable Tri Ext.
8 x 35kg
8 x 40kg
8 x 45kg

Single-arm DB Overhead Ext.
10 x 12kg
10 x 12kg
12 x 12kg

Skull-crushers
8 x 42.5kg
8 x 42.5kg
8 x 42.5kg

Single-arm Reverse-grip Cable Tri Ext.
15 x 7kg
15 x 7kg
12 x 7kg

Cable Tri Ext.
Drop set
30kg, 25kg, 20kg, 15kg, 10kg
(Fuck-knows the numbers, I was to rooted to count)

Reverse Crunches
15 x
12 x
10 x
7 x
7 x

Crunches
20 x
20 x

Tomorrow, Back and Bi's. Wish me luck! :tiphat:

El Freako · Apr 9, 2008

Got to the gym late today so I had a much more rushed workout than I would have liked.

Back and Bi's
Bent Rows
10 x 60kg
10 x 60kg
6 x 90kg
6 x 90kg
3 x 110kg
3 x 110kg

Wide Grip Chins
10 x
10 x
7 x (+3 Close-Grip)
6 x (+5 Close-Grip)
3 x (+4 Close-Grip)
8 x Close-Grip

Machine Rows
8 x 77kg
8 x 77kg
8 x 77kg

CLose-Grip Pulldowns
8 x 87kg
8 x 87kg
8 x 87kg

Wide-Grip Pulldown Drop-Set
Started at 63kg, 5 sets but can't remember increments

Barbell Curls
6 x 47.5kg
6 x 47.5kg
6 x 47.5kg

Dumbell Curls
8 x 20kg
8 x 20kg
8 x 20kg

Cable Curls Dropset
30kg, 25kg, 20kg, 15kg, 10kg

PrinceVegeta · Apr 9, 2008

Your sessions look strong mate! keep up the good work and hit it hard big freak......o! :keke:

El Freako · Apr 9, 2008

I just had a look back at my old logs from over a year ago and its a bit depressing. I've lost quite a lot of strength while I've been travelling and having been bedridden with the flu twice hasn't helped either.

Tomorrow is legs... I'm not really looking forward to it but it has to be done.

Rocky · Apr 10, 2008

Nice to see a new log - got some strong lifts here buddy! IMO you do a bit too many exercises per bodypart - esp tris, but looks good otherwise.

alex · Apr 10, 2008

nice sessions and nice user name

El Freako · Apr 10, 2008

Rocky said:
Nice to see a new log - got some strong lifts here buddy! IMO you do a bit too many exercises per bodypart - esp tris, but looks good otherwise.

I do enjoy throwing in a few extra exercises in sometimes if time permits. 2 years ago I was taking on average about 2hrs per session and that was 1 bodypart per session, 2 sessions per day. Legs took 3 hrs and I was usually close to puking after. It served me well though, 10kg in 12 months (including a few breaks due to illness). There are certainly benefits from working in a gym.

Skipped my legs session today, will be doing an extra big legs/shoulders tomorrow. Pray for me. :crymeariver:

loiacanoa · Apr 10, 2008

good luck on your leg day man. hit em hard.

h0ke · Apr 11, 2008

Really strong sessions! And be active buddy!

El Freako · Apr 11, 2008

Leg day. Wasn't a great session because my lower back was playing up and I had to cut my squats short. The short shoulder sesh worked well though.

Legs and Shoulders
Squats
10 x 100kg
8 x 120kg
8 x 130kg
7 x 140kg
6 x140kg (I was planning to go all the way up to 160kg)

Lying Leg Curl
10 x 45kg
10 x 55kg
10 x 65kg
10 x 75kg

Leg Extensions
10 x 65kg
10 x 75kg
10 x 85kg
10 x 95kg

DB Lunges
8 x 60kg
10 x 50kg
10 x 45kg

Horizontal Machine Leg Press
10 x 100kg
10 x 120kg
10 x 140kg
10 x 160kg
10 x 180kg (could have gone heavier but ran out of plates!)

Standing Calf Raises
10 x 95kg
8 x 125kg
8 x 125kg
8 x 125kg
8 x 115kg
6 x 115kg (I tried a drop set but it was piss poor)

DB Shoulder Presses
10 x 35kg
8 x 35kg
6 x 35kg
6 x 35kg
6 x 35kg

Superset
Upright Row
8 x 52.5kg
7 x 52.5kg
7 x 52.5kg

+

Lat Raises
8 x 15kg
8 x 15kg
8 x 12.5kg

I would have liked to do a few more exercises for shoulders, some rear-delt flys and front-raises then a drop set of military presses. I do love huge shoulder sessions.

MuscleMecca Crew

Hypocrisy86 · Apr 11, 2008

Purely killing the weights man
good combination of leg n shoulder workouts

Superset with up> rows with Lat ^'s awesome!

leg extensions are a good finisher for those quaddies!
awesome work man!!!!!

Rocky · Apr 13, 2008

Well you certainly have some strength. Good going on the squats! great weight. Lot of work again, nice going.

El Freako · Apr 14, 2008

I was doing 160-180kg just a few months ago until I had some knee troubles...:crymeariver:

I haven't decided whether its chest/tris or back/ bis today. I normally start the week with chest but I was thinking of trying something different today.

El Freako · Apr 14, 2008

Fairly pleased with todays workout, good lifts, good form.

Back and Bi's
Bent Row
15 x 60kg
6 x 100kg
6 x 100kg
6 x 100kg
2 x 120kg
3 x 110kg
3 x 110kg

Wide-Grip Chins
10, 8, 8, 6, 6, 5

Machine Rows
8 x 84
8 x 77
8 x 77
8 x 84
8 x 84

Close-Grip Pulldowns
8 x 77kg
8 x 77kg
8 x 77kg
8 x 77kg
8 x 77kg

Wide-Grip Pulldowns
(Drop Set)
8 x 63
8 x 56
8 x 49
6 x 42
8 x 35
15 x 28

BB Curls
6 x 52.5kg
6 x 52.5kg
6 x 52.5kg
6 x 52.5kg
8 x 42.5kg

DB Curls
8 x 20kg
8 x 20kg
8 x 20kg

Reverse BB Curls
15 x 25kg
15 x 25kg
15 x 25kg

Abs
3 x 30 sets of crunches

Mikew · Apr 14, 2008

Good ole back and biceps. Welcome to the logs mate.

Hypocrisy86 · Apr 15, 2008

Bicep volume is amazing man.
volume over all is eye dropping...
bet your back,bis were pumped alot !!

El Freako · Apr 15, 2008

Its funny that people think that's a high volume for biceps... I used to do 5-6 exercises! I enjoy volume. Chest and Tris today.

ironheart · Apr 15, 2008

awsome session bro. some good weights you're throwing around in that session. i like the selection of exercises too. nice work El Freako.

El Freako · Apr 15, 2008

Chest and Tris
Bench Press
10 x 100kg
6 x 120kg
6 x 120kg
6 x 120kg
2 x 130kg
3 x 120kg
3 x 120kg

DB Press
8 x 40kg
8 x 40kg
7 x 40kg
8 x 37.5kg
7 x 37.5kg
5 x 30kg

Pullovers
8 x 45kg
8 x 45kg
8 x 45kg

DB Flies
8 x 25kg
8 x 25kg
8 x 25kg

DB Press Dropset
3 x 30
2 x 25
2 x 20
5 x 15
10 x 10

Cable Pulldowns
8 x 47kg
8 x 47kg
8 x 47kg
8 x 47kg
8 x 47kg

DB Overhead Extensions
10 x 12kg
10 x 12kg
10 x 12kg

Skullcrushers
8 x 37.5kg
8 x 37.5kg
8 x 32.5kg

Cable Rope Pulldowns Dropset
30kg, 25kg, 20kg, 15kg, 10kg (wasn't counting)

Rocky · Apr 16, 2008

Strong work again. Both pressing and pulling work! Nice going. :xyxthumbs:

El Freako: Staying North of Vag

El Freako

LIFT OR DIE

El Freako

LIFT OR DIE

PrinceVegeta

Mecca V.I.P.

El Freako

LIFT OR DIE

Rocky

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alex

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El Freako

LIFT OR DIE

loiacanoa

Well-known member

h0ke

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El Freako

LIFT OR DIE

MuscleMecca Crew

Mecca Staff

Hypocrisy86

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Rocky

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El Freako

LIFT OR DIE

El Freako

LIFT OR DIE

Mikew

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Hypocrisy86

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El Freako

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ironheart

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El Freako

LIFT OR DIE

Rocky

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