El Freako: Staying North of Vag

[El Freako]

Had a rest day today, legs tomorrow. Wish me luck!

 

[h0ke]

Strong sessions again Freako!
And luck for leg session.

 

[El Freako]

Ended up getting to the gym late so I decided to do shoulders instead of legs as its a mch easier routine to do at pace.

Shoulders
DB Shoulder Press
10 x 30kg
10 x 35kg
0 x 40kg (failed to lift it up)
6 x 37.5kg
6 x 37.5kg
6 x 37.5kg

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

Upright Rows
5 x 60kg
8 x 50kg
8 x 50kg
8 x 50kg
8 x 50kg

Superset
DB Rear Flies
8 x 12.5kg
8 x 12.5kg
8 x 10kg

DB Front Raises
8 x 12.5kg
8 x 12.5kg
8 x 10kg

Good quick routine, in and out in 40mins and still got to work on time. Was a bit hard to put my shirt on afterwards but that is to be expected.

 

[h0ke]

Solid session, that DB Shoulder press looks very strong!

 

[Pain]

Good weight and reps on those up right rows.

 

[Hypocrisy86]

Congrats on the Jay cutler shoulder training session
cus, seriously, those shoulders must be getting huge man
did a 360 shoulder session there. getting them bowling ball shoulder aint a walk
in the park huh? but your acing thru this amazingly. keep it up man!!

 

[El Freako]

I'll have killer shoulders oneday I hope. They've always been a bit of a lagging point in comparison to my chest so I really want them to catch up. They're strong as hell bit just not big enough.

Legs today, it brought the pain as per usual.

Squats
10 x 60kg
10 x 100kg
6 x 140kg
3 x 150kg
3 x 150kg
3 x 150kg
3 x 150kg
3 x 150kg
10 x 100kg
10 x 100kg

Horizontal Leg Press
8 x 180kg
8 x 240kg
8 x 240kg
8 x 240kg
8 x 240kg
8 x 240kg

Leg Extensions
8 x 100kg
8 x 100kg
8 x 100kg

Lying Leg Curl
8 x 70kg
8 x 60kg
8 x 60kg

Went to work then came back on my lunch break for calves, they were already axed from my earlier exertions.

Standing Calf Raises
8 x 120kg
6 x 120kg
8 x 100kg
8 x 100kg
8 x 100kg
8 x 80kg
8 x 80kg
8 x 60kg
8 x 60kg

Seated Single-Leg Calf Extensions On Leg Press
8 x 50kg
8 x 40kg
8 x 40kg
8 x 30kg
8 x 20kg

Standing Calf Raises
Hold then 10 x 50kg
Hold then 10 x 50kg
Hold then 10 x 50kg
Hold then Dropset 50kg, 40kg, 30kg, 20kg, 10kg

The last dropset nearly brough tears to my eyes it was excrutiating.

 

[Mikew]

Very nice leg session freako, and I absolutely hate the dumbbell presses when you cant get the weights in position. You know you can press it once its there, but its too much work getting them up there : )

 

[Rocky]

2 great sessions. It's a pisser getting the weight up on DB presses - hence why youn got the next one down for 6 reps and multi sets!
Leg session was HUGE! Good job.

 

[MaKaVeLi]

looking through your log and your sessions look pretty darn good to me. Look forward to seeing you progress to achieving that additional 5kg of pure muscle!

 

[El Freako]

Yesterdays workout: Chest/Tris/Calves

Bench Press
10 x 100kg
5 x 120kg
5 x 120kg
2 x 130kg + 3 assisted
5 x 120kg
3 x 120kg +2 assisted

DB Incline Press
8 x 40kg
8 x 40kg
7 x 40kg
8 x 40kg
6 x 40kg
3 x 35kg

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

DB Flies
10 x 25kg
10 x 27.5kg
8 x 30kg
8 x 30kg
8 x 30kg

Dips
10 x
10 x
10 x

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

Standing Calf Raises
8 x 120kg
8 x 115kg
8 x 105kg
8 x 95kg
8 x 85kg

Pretty good workout today although I am still not happy with my bench, I need to pass the 130kg mark comfortably again. Weighed myself and discovered that I was actually only 79kg today so I might start upping my caloric intake to stop hemorrhaging weight. However I am starting to see the faintest outlines of abs so I don't want to add too many calories. I hate dieting. I love lifting weights and bodybuilding but I really, really hate having to watch what I eat.

 

[El Freako]

I think I've finally decided on my split too...

Mon - chest/tris/calves
Tue - back/bis/traps
Wed - legs/calves
Thu - shoulders/back
Fri - arms/chest/calves

Its a bit of a messy split but I think it will serve me well.

 

[El Freako]

Today...
Back/Traps/Bis
Bent Rows
5 x 100kg
5 x 100kg
5 x 100kg
5 x 100kg
5 x 100kg
3 x 110kg
3 x 110kg
3 x 110kg
1 x 120kg (3/4 of the way and then held until my grip gave out)
1 x 120kg (3/4 of the way and then held until my grip gave out)

Wide-Grip Pull-ups
8 x
6 x
6 x
6 x
6 x

Dumbell Rows
10 x 30kg
10 x 35kg
8 x 40kg
8 x 40kg
8 x 40kg

Uni-Lateral Cable Pulldowns
10 x 18.5kg
10 x 21.5kg
10 x 23.5kg
10 x 23.5kg
10 x 23.5kg

Smith-Machine Shrugs
15 x 40kg +bar
12 x 80kg +bar
8 x 110kg +bar
8 x 110kg +bar
6 x 110kg +bar
10 x 100kg +bar
8 x 100kg +bar

DB Shrugs
8 x 45kg
8 x 45kg
Dropset
6 x 45kg
5 x 40kg
6 x 35kg
12 x 30kg

Chin-ups
8 x
8 x
8 x
7 x
7 x
5 x
3 x
3 x

Close-Grip EZ-bar Curls
15 x 22.5kg
10 x 30.25kg
8 x 30.25kg
8 x 30.25kg

I was happy with this workout but meant to do deads too and it somehow slipped my mind.

 

[Mikew]

Wow. Crazy workout with a lot of work done. I´m sure you can do more reps at 120kg rows if you don´t do so many previous sets.

 

[El Freako]

The last 2 120kg lifts were really just an afterthought to see if I could do it. But considering how many sets I was able to do all up I definitely think its time to up the weight a little.

 

[Mikew]

Definitely bro, go for it.

 

[El Freako]

Legs today, was a bit of a hurried session but still went well.

Squats
5 x 150kg
5 x 150kg
5 x 150kg
3 x 150kg
4 x 150kg
3 x 150kg
4 x 150kg
3 x 150kg

Horizontal Leg Press
8 x 250kg
8 x 250kg
8 x 250kg

Leg Extension
10 x 91kg
8 x 105kg
8 x 105kg
8 x 105kg

Leg Curl
8 x 70kg
8 x 70kg
8 x 70kg

Calf Raises
10 x 97kg
8 x 117kg
8 x 133kg

The last set on calves was a killer because I held it at the top for 5 secs each rep, it felt like someone was hacking into my calf with a knife. In found a skipping rope at work last night so I think I might go all Rocky-style and hit the skipping in just my gym shorts and shoes. I work the late night maintenance shift at a hospital so i have the joint all to myself.

 

[philosopher]

Nice volume and weight in the squats man. Really strong session

 

[Hypocrisy86]

sure those legs are hella pumped man!
loads of squats there... lotta volume for them quaddies
keep it up Freako!!!

 

[El Freako]

Well I got out the skipping rope like I said and skipped for about 20 minutes last night. Had to stop because me calves were killing and my work jeans were sodden with sweat. 6hrs later my calves are still aching. I could on get a max of 56 skips out at any one time before fatigue caused me to lose co-ordination. I'll have to work on that, but then again I haven't used a skipping rope since primary school really.