El Freako: Staying North of Vag

[El Freako]

Today: Back

Deadlifts
15 x 60kg
8 x 100kg
3 x 180kg
3 x 180kg
3 x 180kg

Dorian Rows
8 x 100kg
6 x 100kg
8 x 100kg

WG Chins
10 x bw
8 x bw
7 x bw
6 x bw
6 x bw

CG Pulldowns
12 x 70kg
12 x 70kg
10 x 70kg

Another quick, killer session. Under 40mins.

 

[Big_Guns_Lance]

Another quick session dude those dealifts were great and so were those barbell rows

 

[Bulkboy]

deads are awesome bro, pulling some serious weight there! and those dorian rows afterwards are strong as hell, and i know damn well how hard barbell rows are after having done deads...

 

[El Freako]

Yesterday: Shoulders and Bis

DB Shoulder Presses
15 x 15kg
10 x 25kg
8 x 40kg
8 x 40kg + 1 assist
7 x 40kg + 1 assist

Superset
BTN Smith Presses
10 x 50kg
6 x 40kg
8 x 30kg

Lateral Raises
12 x 10kg
10 x 10kg
10 x 10kg

Rear Delt Rows
15 x 50kg
10 x 60kg
10 x 60kg

Ezybar Curls
8 x 52.5kg
8 x 52.5kg
6 x 52.5kg

Reverse BB Curls dropset
12 x 30kg, 8 x 25kg, 12 x 20kg

Another sub-40min session. I've really got to start managing my time better so I don't keep on having to write myself off with these workouts.

 

[El Freako]

I saw how you mentioned the smolov. I did the smolov jr on bench about a month ago and it really helped me out. Max went up about 20lbs. Its in my log you can check it out. Didnt I read somewhere that you prefer more of a powerlifting routine as well? If so I think you'd like it, I responded well to it. I wouldnt do it if you have bad shoulders or anything of that nature

I've got some questions in regards to Smolov Jr in the training/exercise section.

Lance, Bulky and Mikew: cheers for the continued support fellas!

 

[tkD]

great workout buddy, heavy db's for shoulder presses, keep up the good work man

 

[Big_Guns_Lance]

Nice solid session there. heavy dumbbell presses and heavy ez bar curls, great stuff

 

[El Freako]

Not going to log any sessions this week, I'm taking a week off the weights to make sure I'm fresh for Smolov Jr next week. It'll just be cardio, abs, calves... and maybe some pullups. I've ordered more creatine (ester this time to see if there's a difference) and some lifting straps to help out the last heavy sets of the week in deads. I'm quite happy about taking a week off at the moment cos I've been sleeping on my right shoulder wrong all weekend and waking up with some major aches.

If you're lucky and I can be a) bothered to do it and b) get the timer on my camera working properly I might get some pics of my lard arse up by the end of the week. All pasty, hairy and 16-18% bf (I hope)... hot!

 

[El Freako]

I was quite bored today so guess what... I took photos. No leg shots though... maybe one day.

 

[El Freako]

lats...

 

[El Freako]

I need a bit of work with these poses... I swear my tri looks bigger in real life.

 

[Bulkboy]

looking awesome dude, shoulders are fucking gigantic!! awesome lat width, and the chest looks thick too. great work man, and that session was awesome too oh btw leg shots are a must

 

[ironheart]

looking good buddy. the MM pose is very good, and shoulders and lats are huge. good work man, and as bulky said, we need some leg shots too. badass tattoo's too btw.

 

[theweapon]

dude your shoulders are huge, and a wide friggin chest, you got great size man i wish i was that heavy, whats your weight now??? BTW i like your tramp stamp tattoo lol i was gonna get sociopath in that same spot

 

[Hypocrisy86]

massive back n shoulders man
and thats a nice side chest pose bro!
all that hard work is DEFINITELY paying off!

 

[El Freako]

Cheers for all the great comments fellas!

Weapon: I'm weighing 83kg at the moment, just under 183lbs. So you're heavier, but you're also 3 inches taller than me so my mass might look bigger.

 

[El Freako]

I haven't been to the gym at all so far this week. Its funny how de-motivated you get when you know you aren't going to lift any weights when you're there. Normally I'd kill my own mother if I had to to get to the gym.

 

[Bulkboy]

rest and heal up man, ur gonna need it. that smolov cycle looks fucking brutal.

 

[Big_Guns_Lance]

Hey, you look massive. them shoulders are frigin huge and to mention the chest

 

[El Freako]

These are the numbers I'm going to be doing for smolov. Its in set*rep - weight format. For those not familiar with smolov. I will be doing 4 workouts per week: day 1 6x6, day 2 7x5, day 3 8x4 and day 4 10x3.
Deadlift

Week 1 6*6 - 137.5 7*5 - 147.5 8*4 - 155 10*3 - 165
Week 2 6*6 - 147.5 7*5 - 157.5 8*4 - 165 10*3 - 175
Week 3 6*6 - 152.5 7*5 - 162.5 8*4 - 170 10*3 - 180

Bench Press

Week 1 6*6 - 105 7*5 - 112.5 8*4 - 120 10*3 - 127.5
Week 2 6*6 - 110 7*5 - 117.5 8*4 - 125 10*3 - 132.5
Week 3 6*6 - 112.5 7*5 - 120 8*4 - 127.5 10*3 - 135

I think there will be pain... much pain.