El Freako: Staying North of Vag

[Rocky]

Big sessions again. great weight you're hoisting about!
benching looks good especially doing those multi DB incline sets after normal BB bench!

 

[ironheart]

killer sessions el freako. loads of volume and big weights. good job bro

 

[Mikew]

Damn, those squats are nothing but excellent. Good going Freako.

 

[El Freako]

Shoulders finished off this week, I ended up skipping Friday's workout because of exhaustion after working a week of nights.

DB Shoulder Presses
8 x 40kg
8 x 40kg
7 x 40kg
8 x 37.5kg
8 x 37.5kg

Lateral Raises
8 x 17.5kg
8 x 17.5kg
8 x 17.5kg
8 x 17.5kg
8 x 17.5kg

Upright Rows
8 x 60kg
8 x 60kg
8 x 60kg
8 x 60kg
8 x 60kg

DB Front Raises
8 x 15kg
8 x 15kg
8 x 15kg

Seated Rear Delt Flies
8 x 17.5kg
8 x 17.5kg
8 x 17.5kg

All round good workout, I'm still feeling it! Its back to afternoon shifts this week aswell so i won't pussy out of Friday's workout this week...

 

[Mikew]

Hehe. Sometimes its just good to get some rest, but I understand how you feel : )

Good sessions anyway. Upright rows with 60kg is very nice.

 

[El Freako]

Chest today, got to the gym late so I had to make it quick.

Bench Press
10 x 90kg
5 x 120kg
4 x 125kg + 1 assist
3 x 125kg + 2 assist
3 x 120kg + 3 assist
4 x 110kg + 2 assist

DB Incline Press
7 x 40kg
6 x 40kg
6 x 40kg
5 x 40kg
7 x 35kg

DB Flies
10 x 25kg
8 x 30kg
8 x 30kg

Went back later that arvo for Cardio and did a quick Tri/Calves sesh.

Dips
10 x
15 x
15 x
20 x
20 x

Cable Tri Extensions
8 x 45kg
10 x 45kg
8 x 45kg

Overhead DB Extensions
8 x 12.5kg
8 x 12.5kg
8 x 12.5kg

Standing Calf Raises
8 x 124kg
8 x 124kg
Drop-set
5 x 124kg
5 x 106kg
5 x 88kg
4 x 70kg

Wish I'd been able to spend more time on my Chest work, was having a nice strong session.

 

[El Freako]

Back and Bis, another quick session. I've got to stop being so shit with my time management and get to the gym on time.

Bent Rows
12 x 50kg
10 x 90kg
3 x 120kg
3 x 120kg
3 x 120kg
5 x 110kg
5 x 110kg
5 x 110kg
6 x 100kg
6 x 100kg

Wide-Grip Chins
8, 8, 6, 6, 6, 7, 5, 4

Close-Grip Pulldowns
8 x 91kg
8 x 91kg
8 x 91kg

Hammer Curls
10 x 27.5kg
8 x 27.5kg
8 x 27.5kg

BB Curls
8 x 42.5kg
8 x 42.5kg
8 x 42.5kg

 

[Mikew]

Man, you aint kiddin around when you do bent rows. And there we have 120 also. Great stuff.

 

[El Freako]

Was away for the long weekend camping in mud so there'll only be 3 sessions this week.

Today: Chest/Tris/Calves/Abs

Bench Press
15 x 60kg
15 x 60kg
3 x 125kg
3 x 130kg
3 x 135kg
3 x 140kg (1 assist)
2 x 145kg (1 assist)

Incline DB Presses
8 x 40kg
8 x 45kg
6 x 45kg
6 x 45kg
6 x 42.5kg

DB Flies
8 x 30kg
8 x 30kg
8 x 30kg

Decline Smith Press
6 x 90kg + bar
10 x 70kg + bar
10 x 70kg + bar
8 x 70kg + bar
Dropset
8 x 70kg + bar
10 x 60kg + bar
10 x 50kg + bar
15 x 40kg + bar

1-arm DB Overhead Extensions
10 x 10kg
10 x 12.5kg
10 x 12.5kg
10 x 12.5kg

Cable Tri Extensions
8 x 45kg
8 x 45kg
8 x 45kg

Standing Calf Raises
10 x 106kg
12 x 88kg
15 x 70kg

Cable Crunches
20 x 30kg
20 x 30kg
20 x 30kg
20 x 30kg
20 x 30kg

Reverse Crunches
10 x
10 x
10 x

Good workout aside from the hellish heat caused by the recent "heat wave". Aircons should not automatically shut down as soon as it hits 25 degrees celsius. That's not a fucking heatwave, that's a nice sunny sunny day in Oz. Stupid England!

 

[Rocky]

Nice job - benching was great both DB and BB.

The multi dip sets in your other session ere superb too.

 

[El Freako]

I was slack with my logging last week and didn't record my sessions from Thursday and Friday but they weren't great anyway. My wife joined me so I could train her too and although I love her dearly she is a pain in the ass to train with.

Today: Chest/Tris/Calves/Abs
Bench Press
15 x 60kg
15 x 60kg
6 x 100kg
3 x 130kg
3 x 135kg
3 x 140kg
2 x 145kg
2 x 145kg (1 assist)

DB Press
8 x 45kg
7 x 45kg
8 x 45kg
6 x 45kg
8 x 42.5kg

DB Flies
8 x 30kg
8 x 30kg
8 x 30kg

Machine Chest Press
10 x 91kg
Dropset
8 x 112kg
6 x 98kg
4 x 84kg
5 x 70kg
6 x 56kg
6 x 42kg
10 x 28kg

Dips
8 x
8 x
7 x
7 x
8 x

Cable Tri Extensions
8 x 41.5kg
8 x 41.5kg
8 x 41.5kg

...later after Cardio
Standing Calf Raises
8 x 116kg
10 x 102kg
12 x 95kg
15 x 88kg
15 x 88kg

Reverse Crunches
15 x
12 x then 3 x
15 x

Cable Crunches
20 x 34kg
25 x 34kg
25 x 34kg

Good session except for the my last bench sets, my left shoulder started giving out so I couldn't attempt 150kg+. Otherwise a great pump all round and thanks to the abs sesh sneezing now brings tears to my eyes.

 

[El Freako]

Yesterday: Back/Bis
Bent Row
3 x 120kg
3 x 125kg
2 x 130kg
2 x 130kg
1 x 130kg
1 x 130kg

Wide-Grip Pull-ups
8 x BW + 10kg
6 x BW + 10kg
4 x BW + 10kg
4 x
8 x
7 x

1-Arm Machine Row
8 x 54kg
8 x 54kg
8 x 54kg

Chins
10 x
10 x
10 x
10 x
10 x

Hammer Curls
8 x 30kg
8 x 30kg
8 x 30kg

Cable Curls
10 x 33kg
8 x 38kg
8 x 38kg

Today: Legs/Abs
ATG Squats
5 x 120kg
4 x 130kg
3 x 135kg
3 x 135kg
3 x 135kg

Leg Extensions
10 x 98kg
10 x 105kg
10 x 112kg

Leg Curls
8 x 84kg
8 x 84kg
8 x 84kg

Leg Press
10 x full stack
10 x full stack
10 x full stack

Standing Calf Raises[/B
12 x 88kg
12 x 88kg
9 x 88kg

Cable Crunches
20 x 30kg
20 x 30kg
20 x 30kg
20 x 30kg

Machine Crunches
20 x 68kg
20 x 68kg
20 x 68kg

Have decided to hit squats ass-to-the-grass again but build up a bit slower this time so as to avoid the previous knee troubles I had. I think they give my legs a much greater overall workout, especially in the hams and glutes. Also I've moved from DB Rows on my back day to Machine Rows as DBs in my gym only go up to 45kg and I can do 12 of those easily now.

 

[philosopher]

Nice leg training freako

 

[El Freako]

Stairs have been my nemesis ever since...

 

[El Freako]

Thursday: Shoulders

I had minimal time on Thursday so I got in and out in around 20 minutes. Still did pretty well though.

DB Shoulder Presses
2 x 40kg (don't know why i hit failure here)
8 x 40kg
4 x 40kg (barely any rest)
2 x 40kg (even less rest)
6 x 37.5kg
8 x 32.5kg

Upright Row
10 x 50kg
8 x 60kg
8 x 70kg
6 x 70kg
7 x 70kg

Lateral Raises
8 x 17.5kg
8 x 17.5kg
Drop Set
8 x 17.5kg
6 x 15kg
8 x 12.5kg
10 x 10kg

I did it so fast that I could barely speak for the next 30 mins.

Today: Arms/Calves/Abs
Close-Grip Bench
15 x 60kg
10 x 90kg
8 x 95kg
8 x 95kg
8 x 95kg

Overhead DB Extensions
12 x 12.5kg
10 x 12.5kg
10 x 12.5kg

Cable Tri Extensions
10 x 31.25kg
10 x 36.25kg
8 x 41.25kg
8 x 43.75kg
8 x 46.25kg

EzyBar Curls
8 x 52.5kg
8 x 57.5kg
8 x 57.5kg
6 x 57.5kg
6 x 57.5kg

Close-Grip Cable Curls
8 x 36.25kg
8 x 36.25kg
8 x 36.25kg

later after cardio...
Standing Calf Raises
15 x 88kg
12 x 88kg
12 x 88kg
10 x 88kg
10 x 88kg

Superset
Crunches with Medicine Ball
20 x 10kg
20 x 10kg

Leg Raises
20 x
20 x

 

[Lionheart]

Strong sessions Freako.Keep them coming

 

[ironheart]

great stuff freako. strong bench. all good sessions. keep training hard m8

 

[Rocky]

Big sessions. Your pressing strength is awesome.

 

[h0ke]

Very strong sessions Freak ! That benching is awesome, keep traing hard bro!

 

[El Freako]

Yeah I do have a minor obsession with pressing movements, I only wish my pulling power was balanced with it.