Braaq's Training Log

[Lionheart]

Second Leg Day back from when I almost blew out my knee... I was very happy with it

Legs:

Free Weight Squats:
135 x 15 (warmup)
225 x 12 (warmup)
315 x 13 (warmup, was going to do sets of 15 but it was way too light)
405 x 10
405 x 12
(Not impressive, but after 3 weeks off I was happy. The weight felt super light and I went down and up very slow and made sure I went parallel with no bouncing at the bottom, while pressing evenly and slow with both legs on the way up. This was a good sign)
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Not impressive at all..
Damn braaq ,we need some videos bro.Those lifts are awesome.

 

[Clint]

Second Leg Day back from when I almost blew out my knee... I was very happy with it

Legs:

Free Weight Squats:
135 x 15 (warmup)
225 x 12 (warmup)
315 x 13 (warmup, was going to do sets of 15 but it was way too light)
405 x 10
405 x 12
(Not impressive, but after 3 weeks off I was happy. The weight felt super light and I went down and up very slow and made sure I went parallel with no bouncing at the bottom, while pressing evenly and slow with both legs on the way up. This was a good sign)

Leg Presses: (narrow foot placement)
10 plates x 25
16 plates x 25
20 plates x 15 (this weight put a lot of stress on my knee)
18 plates x 25 (the burn was intense)

Leg Extensions:
150 x 15
250 x 8 (had to stop, this really bothered my knee so screw this exercise :angrydude

Lying Leg Curls:
170 x 15
200 x 15
200 x 13
200 x 13

Sitting Leg Curls:
125 x 15
160 x 12
160 x 12

Did some calves and got out, my knee feels ok.. not 100% but I was happy with my first leg day with squats back.

cunt

squats are quite emaculate, leg press is just as impressive right after Squats

Leg Curls are quite lovely as well, makes me want to punch myself in the balls just reading this workout.

 

[ironheart]

awsome leg session mate. impressive weights as allways. good job

 

[Mikew]

Good going mate. Be careful with that knee though.

 

[Hypocrisy86]

i noticed narrow foot placement does get to the knees man...sadly its a good placement for inner-outer quadz for me at least, but hurts like a bitch
anywho, those squats and leg presses look fucking amazing
specially those leg presses for 25reps
thats gotta put a definite burn/pump in those quadz, bet it felt great
leg extensions are nice, the padding that they have at our gym when lifting it
sucks balls, its not even fucking padding its cardboard hurts like a bitch most the time
hope your knees dont get bothered by that again

 

[Duality]

gee golly braaq your so gosh darn strong i sure wish i could be as strong as you!!!!! and to top it off your such a handsome studly young man!!!
oh and by the way, he does DB upright rows cause i told him to and he knows to stay in line

 

[Braaq]

gee golly braaq your so gosh darn strong i sure wish i could be as strong as you!!!!! and to top it off your such a handsome studly young man!!!
oh and by the way, he does DB upright rows cause i told him to and he knows to stay in line

You suggested upright DB rows, and I agreed to try them and liked them... you homo. Good to see you posting, you should get into this site more.

Thanks bro, I know I am so strong and studly.
Dont get jelous cause I make you look like a girl in the gym

 

[The Creator]

Seriously braaq...ONLY 405 for 12 reps on parallel squats??? Grow up peter pan....

Great lifting for sure man. Cant wait to see what the weight is like when you are at 100%

 

[Braaq]

Shoulders:

DB Military Presses:
90s x 12 (warmup)
100s x 8 (warmup)
120s x 8
120s x 8

Sitting Side Laterals:
50s x 15
60s x 12 , drop 50s x 10
70s x 10

Rear Laterals sith chest on an Incline Bench:
3 sets of 45s x 15

Behind the Neck Shoulder Presses:
225 x 6
185 x 10

I just did a few sets with Triceps after, nothing special, just do not feel like typing the workout out.

 

[Clint]

those db militarys are IMMENSE! 90x12 = warmup

Nice laterals as well, 70s for 10 is no feat done by any regular mortal

I like how you do the Rear Laterals as well, have you ever done a hybrid of that movement and just squeezed the middle of your back (rhomboids)? It's supposedly good for middle back detail

How in the hell do you manage 225 on militaries at the END of your session Shit man, another immeasurable workout from the one and only

 

[Lionheart]

Good and solid workout there bro

 

[bb4life]

You really are an inspiration, keep it up.

 

[Duality]

Shoulders:

DB Military Presses:
90s x 12 (warmup)
100s x 8 (warmup)
120s x 8
120s x 8

Sitting Side Laterals:
50s x 15
60s x 12 , drop 50s x 10
70s x 10

Rear Laterals sith chest on an Incline Bench:
3 sets of 45s x 15

Behind the Neck Shoulder Presses:
225 x 6
185 x 10

I just did a few sets with Triceps after, nothing special, just do not feel like typing the workout out.

yup that was a pretty good delt day, he would have tried the 130's on db military press if i hadn't disuaded him, theres not much need to do something that your gonna get 4 times or less if your a bber and i didnt want him to kill himself in the process. his sets with the 120's were solid tho. too bad i showed him up afterwards with my beastly 100lb db military press for eight ......yeah, well all i can say is that on back day tomorrow were gonna tear shit up!!!!!!!

p.s. i can personally attest that all the weight he claims to lift is accurate and true. he's big, but he's actually stronger than he looks

 

[miamiracing]

sup braaq

still moving all those big weights.. man u must be crazy dawg

aiight man, holla

 

[Hypocrisy86]

awesome work on those delts, going up to jay and ronnie size weight for those DB mil presses
you should make your own training vid man hahah, i'd buy it !

 

[Braaq]

yup that was a pretty good delt day, he would have tried the 130's on db military press if i hadn't disuaded him, theres not much need to do something that your gonna get 4 times or less if your a bber and i didnt want him to kill himself in the process. his sets with the 120's were solid tho. too bad i showed him up afterwards with my beastly 100lb db military press for eight ......yeah, well all i can say is that on back day tomorrow were gonna tear shit up!!!!!!!

p.s. i can personally attest that all the weight he claims to lift is accurate and true. he's big, but he's actually stronger than he looks

Thanks bro Im looking forward to it, some heavy ass weights are going to be lifted tomorrow.

 

[Daniel Andersson]

Just as crazy as always

 

[Rocky]

Fucking hell Blake.

Seriously fucking hell. Just fantastic.

 

[Braaq]

Back: (with 20incharmstucson)

Close-Grip Pulldowns:
180 x 15 (warmup)
230 x 12
260 x 10

Free Weight T-Bar Rows:
7 35lb plates x 15
9 35lb plates x 12 (filled the end up so that was the cap)

Reverse-Grip Bent Over BB Rows:
225 x 12 (warmup)
315 x 10
365 x 8

Hammer Strength IsoLateral Row (like DB rows):
5 plates/side x 10
6 plates/side x 8, drop 5 plates/side x 10
(These were one arm at a time)

DB Shrugs:
130s x 15
150s x 20
150s x 15

We did a few Hammer Strength Iso Lateral Lat Pulls but I didnt feel it so I do not consider it part of the workout.
Did some abs and calves at the end. (also, 20incharmstucson said he could keep up with me weight wise on every back exercise, let it be known that he did not keep up with me on any of the exercises . Sorry bro, I had to throw that in there )

 

[Hypocrisy86]

FUCK YA< KILL THOSE DB's *growls like a bear*
150s for 15 SHRUGS !! FUCKER YER!!
Isorows are intenseee as well B!!