El Freako: Staying North of Vag

[Till]

Damn fine workout, Freako! Chins are looking mighty fine, indeed. I'm pretty jealous, I have to say... Oh, yeah, and nice rows too...

 

[Storm]

10x180...
20x60....

words fail me

 

[El Freako]

Cheers fellas.

Benching today, will report back later.

 

[El Freako]

Pressing, chinning and busting arse...

5/3/1: cycle 1, week 3
Bench Press
5 x 100kg
3 x 115kg
6 x 130kg
3 x 10 x 80kg
My shoulder handled all the pressing very well today. No dramas!

Dips
3 x 10 x bw

Pullups
Supersetted with all assistance pressing and dips, ~70 reps.

YTWL Complex
2 x 10 x 5kg
Pumpage to the maxage.

Tire Smashing
2 x 30m drags
4 x 30m sprints
1 x 40m sprint
1 x 15min lie down

A good strong session on all accounts, the shorter sprints on the tire made it a little easier but we couldn't get longer sprints in due to parked cars blocking our path. I'm particularly stoked with the pain free pressing.

 

[Storm]

6x130 !!
If your shoulder keeps itself tidy you'll be kicking some serious ass in no time mate.

 

[Hypocrisy86]

Shoulder problems sure do suck when doing BP. glad to see your still hitting the weights Freako

 

[El Freako]

Cheers Storm.

I ain't got anything better to do with myself Hypo.

 

[El Freako]

Bruted through a quick session with less than stellar power today. I'm blaming dragging tires on Tuesday rather than Monday as we normally would.

5/3/1: cycle 4, week 3
Squats
5 x 140kg
3 x 160kg
6 x 180kg
5 x 10 x 120kg
Each rep of the 180kg brought my head closer to exploding and they were all as slow as hell. Tire work was postponed til Saturday because we were both so beat from squatting. I'm going to be investing in some Tommy Kono knee sleeves very soon which will hopefully give my knees a little break as they have been feeling a bit beat up of late. Deload will be quite enjoyable next week.

 

[Skeptic]

Great squatting! Are the knee sleeves IPF approved?

 

[El Freako]

Yeah. I'm going to get them from Underground Elite in Briz. They have some good **** on their website.
http://www.undergroundelite.com.au/home.php

 

[Skeptic]

Holy ****, I didn't even know we had anything like this in Bris!!

 

[Storm]

deload FTW!

 

[El Freako]

Its my birthday too next week so I'm going to take it easy as ****.

 

[Skeptic]

I was doing Smolov on my birthday... I think it was 5x7 day... HTFU! haha

 

[Storm]

Its my birthday too next week so I'm going to take it easy as ****.

So you were born in 1981? Good year indeed

 

[El Freako]

81's do it best!

 

[El Freako]

Chins, curls and stuff...

Yesterday
Weighted Pullups
2 x 6 x 30kg
2 x 5 x 30kg
18 x bw
I'm getting stronger, I repped out 6 with the 30.

Today
Gurlz DB Curlz
3 x 12 x 20kg3 x 10 x 25kg
-ss-
Suspended BW Tri Extensions
60 reps

WG Pullups
40 reps

Reverse Grip BB Curls
2 x 15 x 20kg

YTWL Complex
2 x 10 x 5kg

Just some end of week pumping, nothing special. Deload week next week.

 

[Natzo]

you were born in the same year has:

Jan 3rd - Eli Manning, American football player
Jan 15th - El Hadji Diouf, Senegalese footballer
Jan 19th - Lucho Gonz?lez, Argentine footballer
Jan 18th - Latoya Farley, Miss Oklahoma Teen USA (1996)
Jan 25th - Alicia Keys, American singer
Jan 30th - Peter Crouch, English footballer
Jan 31st - Justin Timberlake, American singer
Feb 17th - Paris Hilton, American actress and heiress
Nov 25th - Barbara and Jenna Bush (twin daughters of U.S. president George W. Bush)
Dec 11th - Nikki Benz, Ukraine-born Canadian pornographic actress
Sep 4th - Beyonc? Knowles, American singer


some rotten apples in 81 if you ask me..

 

[Natzo]

81's do it best!

Paris Hilton agrees

 

[El Freako]

Deload week...

Zercher Lift From Rack
5 x 100kg
3 x 120kg
1 x 140kg
2 x 160kg
3 x 3 x 140kg
Gave these a go for the first time today. A bit rougher than zercher squats definitely. I was going to go for a 170kg rep but bailed. Baby steps, baby steps.


Tire Blah!
Drag
2 x 20m
Sprint
3 x 40m
1 x 50m
I should have gone for 8 trips but a) I ran out of time, and b) I didn't want to cos they suck.