El Freako: Staying North of Vag

[Natzo]

Great rows ! - Good Mornings it´s a great exercise, but it gives me chills...
Bas ass workout!!

 

[El Freako]

I'll get back to everybody else's logs tomorrow, right now I have a date with an evil russian bastard.

 

[Hypocrisy86]

^ beware of the Russian bear 5000!!

 

[El Freako]

Sneaky fuckin' Russian

 

[Rageking]

good shit man love to hear the smolov coming back

 

[miamiracing]

good workouts man, great strength for a skinny guy

jk

 

[Big_Guns_Lance]

Great workout Freako! keep it up fella

 

[El Freako]

Smolov Squat Cycle/Push Session

Squat rack was busy so I did bench first.
Bench Press
10 x 60kg
6 x 100kg
5 x 120kg easy
5 x 125kg less so
3 x 5 x 120kg

Squats
15 x 50kg
4 x 9 x 110kg
Doing bench first was a bad idea, I needed that energy for squats. It wasn't too hard but I was left out of breath after each set.

DB Shoulder Presses
10 x 15kg
3 x 10 x 30kg
I did these instead of MPs because my left front delt is feeling a but iffy. It might be from too much benching. No pain when I use DBs though.

Incline Tri Extensions
10 x 15kg
10 x 30kg
10 x 35kg
8 x 40kg

Another Smolov cycle started. Pray for me.

Also, a guy I know at the gym just told me that he and his mates are going to the Olympia. I felt like caving his skull in with a dumbbell.

 

[Big_Guns_Lance]

Nice workout mate, heavy benches and squats

 

[Essensen]

Go back to page 8, they're already there.

My bad! Lookin' solid as hell! :imcoolurnot:

Good benching and squatting today! And yeah - I would definitely do squats before bench! Hope the smolov will procide you with great gains

 

[The_KM]

Freako:

Make your avatar the MM pose from page 8. You look massive there, as well as everywhere else. Just that post gives you the best justice

 

[Rageking]

sweet man good luck with the smolov, looks solid now.
bench is great btw

 

[El Freako]

Yesterdays Smolov/Pull Session

Squats
2 x 10 x 60kg wu
7 x 5 x 120kg
I forgot to make a note of my weights and reps for today and stuffed it up, it was meant to be 5 x 7 x 115kg. No matter, it still worked me.

Bent Rows
10 x 60kg wu
5 x 5 x 90kg
These are feeling great, I haven't done strict form bent rows for ages.

WG Pullups
8 x bw
8 x bw
8 x bw
6 x bw
6 x bw

Superset
Seated Rear-delt DB Fly
12 x 12.5kg
10 x 12.5kg
10 x 12.5kg

Reverse Curls
3 x 10 x 30kg

 

[El Freako]

Cheers for the look in fellas.

KM: I thought about using the MM but was less than happy with the belly-roll I have in it.

 

[El Freako]

Yesterday

Squats
10 x 70kg wu
5 x 100kg wu
7 x 5 x 125kg

CG Bench Press
10 x 60kg wu
6 x 100kg wu
3 x 4 x 120kg
3 x 120kg

Just a quick 30min session because I had to shoot off to work. I'm going to throw in some shoulder and more tri work this afternoon after my pull session.

 

[Natzo]

quick but heavy!

nice presses!

keep it up!

 

[Mikew]

Real good CG bench there buddy.

 

[Bulkboy]

sick close grip presses, and squats are good too now u got some updates el freako?

 

[MarkoKoo]

You had pretty fast session there, not too much rest between sets. And quite heavy lifting also.

 

[El Freako]

I didn't make it into the gym on Friday due to having to start work early so I'm resetting my Smolov cycle to start on Thursday, I've also decided to do the whole cycle rather than just the 4 week mesocycle. It'll fit in perfectly with my Oktoberfest trip now!

Is beer good for recovery?