El Freako: Staying North of Vag

[El Freako]

Firstly: some statisitics...

Time spent in the gym: 3hrs 30mins

Time spent hogging the squat rack: 1hr 18mins

Number of people who asked how many sets I had left: 7

How many working sets at the squat rack: 20

How many elephants it felt like had gang raped me: 4

Description of my body odour: heinous, I smelt like dirty, sweaty balls.

How many times I want to repeat this session: 0

How many times I have to repeat this session: 5 :crymeariver:

Now the session...

Holocaust Cycle V.2 - session 3b
Legs

Superset
A1. Deadlifts
10 x 5 x 145kg
Back......sooooo......fried :crymeariver:

A2. Hack Squats
10 x 5 x 125kg
These are a relatively easy exercise but I think I need to work a bit more on my form. I kept on getting the bar caught on my hams.

Stiff-leg Deadlifts
10 x 80kg
10 x 80kg
6 x 100kg, 2 x 100kg (grip gave out)

Leg Extensions
10 x 105kg
10 x 112kg
10 x 119kg
OMG , I used the leg extension! I hate this machine but my back was too fried to cope with any load.

Abs
Superset
Standing Cable Crunches
30 x 31.75kg
15 x 48.75kg
10 x 48.75kg

Weighted Knee Raises
15 x 15kg
12 x 15kg
10 x 15kg

Pinch Gripping
45sec 2 x 5kg
10sec 2 x 10kg
45sec 2 x 5kg
8 secs 2 x 10kg
40secs 2 x 5kg

30mins mixed cardio

15mins stretching

I sure pissed of quite a few people at the gym tonight .

 

[miamiracing]

big superset workout man, keep it up beast !

 

[Samoan-Z]

*reads session*

Marry me.

 

[El Freako]

*reads session*

Marry me.

We'll have to move to Canada...

Today...

Holocaust Cycle V.2 - session 1c

Chest/Back
Superset
A1. Bench Press
4 x 4 x 130kg
6 x 3 x 130kg
This wasn't too hard, I was expecting to drop down to double in the final sets but powered through them.

A2. CG Pulldowns
4 x 4 x 117kg
4 x 3 x 117kg
2 x 2 x 117kg
This was hard, I think my back is a bit fried from yesterdays deads.

Shoulder Prehab
Superset
B1. Y-T-W Complex
3 x 10 x 2.5kg

B2. Face Pulls
2 x 12 x 6.5kg
15 x 6.5kg

This was a lunchtime session so I had to skip the accessory work due to lack of time. Good session though, I had the gym all to myself because it was closed due to flooding in the changerooms. I begged to use the gym because I didn't have enough time to get to the nearest open Fitness First and one of the PTs let me in.

 

[Skeptic]

Wow man... deads and hacks are brutal. Wow. Im kinda apprehensive about training with you eventually haha, im gonna have to put myself through a few of these kinda workouts so I can get used to it

 

[PrinceVegeta]

Crazy ass session man!

 

[Samoan-Z]

We'll have to move to Canada...

LMFAO!!

Nice session though man.

 

[KurtyJ99]

Firstly: some statisitics...

Time spent in the gym: 3hrs 30mins

Time spent hogging the squat rack: 1hr 18mins

Number of people who asked how many sets I had left: 7

How many working sets at the squat rack: 20

How many elephants it felt like had gang raped me: 4

Description of my body odour: heinous, I smelt like dirty, sweaty balls.

How many times I want to repeat this session: 0

How many times I have to repeat this session: 5 :crymeariver:

Now the session...

Holocaust Cycle V.2 - session 3b
Legs

Superset
A1. Deadlifts
10 x 5 x 145kg
Back......sooooo......fried :crymeariver:

A2. Hack Squats
10 x 5 x 125kg
These are a relatively easy exercise but I think I need to work a bit more on my form. I kept on getting the bar caught on my hams.

Stiff-leg Deadlifts
10 x 80kg
10 x 80kg
6 x 100kg, 2 x 100kg (grip gave out)

Leg Extensions
10 x 105kg
10 x 112kg
10 x 119kg
OMG , I used the leg extension! I hate this machine but my back was too fried to cope with any load.

Abs
Superset
Standing Cable Crunches
30 x 31.75kg
15 x 48.75kg
10 x 48.75kg

Weighted Knee Raises
15 x 15kg
12 x 15kg
10 x 15kg

Pinch Gripping
45sec 2 x 5kg
10sec 2 x 10kg
45sec 2 x 5kg
8 secs 2 x 10kg
40secs 2 x 5kg

30mins mixed cardio

15mins stretching

I sure pissed of quite a few people at the gym tonight .

l
m
a
o

 

[Lionheart]

Brutal work bro.Awesome.
How many workouts i want to share with you?
-zero

 

[miamiracing]

session from hell fella

 

[Samoan-Z]

What yall call hell I call home lmao.

 

[Essensen]

Brutal sessions you've done lately Freako - just brutal and I like it!

 

[El Freako]

Finally got back to the gym today...

Holocaust Cycle V.2 - session 2c

Arms
Supersets
A1. CG Press
4 x 4 x 115kg
4 x 3 x 115kg
2 x 115kg
3 x 115kg
This was killing my wrists today.

A2. Hammer Curls
10 x 4 x 35kg
Too easy again.

B1. JM Presses
3 x 8 x 50kg

B2. Reverse Curls
10 x 40kg
2 x 8 x 50kg

I did another accessory set today, I just felt I had a bit more in me.
C1. Cable Tri Pushdowns
3 x 10 x 48.75kg
The last set was hard as hell.

C2. Machine Preacher Curls
10 x 40kg
8 x 50kg
7 x 50kg

Threw in some calf and delt work today for shits and giggles.
D1. Standing Calf Raises
3 x 10 x 106kg

D2. Lateral Raises
3 x 10 x 15kg

30 mins mixed cardio.

 

[DriDDeRz]

Strong training session ben, solid numbers with heavy weights! keep up the good work bro

 

[tim290280]

Firstly: some statisitics...

Time spent in the gym: 3hrs 30mins

Time spent hogging the squat rack: 1hr 18mins

Number of people who asked how many sets I had left: 7

How many working sets at the squat rack: 20

How many elephants it felt like had gang raped me: 4

Description of my body odour: heinous, I smelt like dirty, sweaty balls.

How many times I want to repeat this session: 0

How many times I have to repeat this session: 5 :crymeariver:

For everything else there's mastercard

 

[Samoan-Z]

Nice arm session, bro get some inzer wrist wraps, not straps, wraps.

 

[El Freako]

First up: yesterday's leg workout... total failure. I got in and did 3 sets of 155kg on the squats (4/3/3) and was so disheartened by how difficult it was that I threw the towel in and left. The I realised the problem, I'd done cardio on my lunch break and without thinking turned it into an intervals session, effectively sapping my leg strength. I'm trying 155kg again on Friday and hoping for better results.

Today: just did some light chest and back work with shoulder rehab and abs to round it off.
Chest/Back
Supersets
A1. DB Incline Press
10 x 45kg
8 x 45kg
7 x 45kg
5 x 45kg
6 x 45kg
My left shoulder started to hurt again which is why there was such a sharp drop in reps in the last sets.

A2. WG Pullups
10 x bw
4 x 8 x bw

B1. DB Flies
8 x 25kg
2 x 10 x 20kg
Shoulder still tender.

B2. Seated Cable Rows
15 x 48.75kg
2 x 15 x 58.75kg
Too light but couldn't add anymore weight to the stack.

Shoulder Rehab
C1. Y-T-W Complex
3 x 10 x 2.5kg

C2. Face Pulls
15 x 6.25kg
2 x 15 x 8.75kg

Abs
Standing Cable Crunches
30 x 38.75kg
15 x 48.75kg
12 x 48.75kg

 

[PrinceVegeta]

Session looks solid man! how long did this workout take???

 

[El Freako]

Session looks solid man! how long did this workout take???

About 40mins I think...

 

[tim290280]

Oh you've got aches and pains too, old man!


So what sort of shoulder pain is it?