El Freako: Staying North of Vag

[El Freako]

I didn't plan on doing so much but I just kept on going because I had more in me. I'm going to slowly workout the best exercises for maximum intensity so I can reduce the volume of my sets a bit. I might start with Cables next time because I can go real heavy on them and it doesn't put too much pressure on my elbows like CG presses and overhead extensions does.

 

[El Freako]

Chest today,

Bench Press
15 x 70kg
10 x 100kg
3 x 135kg
2 x 140kg + 1 assist
2 x 135kg + 1 assist
2 x 135kg (fail)
2 x 130kg

Incline DB Press
8 x 40kg
6 x 40kg
6 x 40kg
6 x 40kg
5 x 40kg

DB Flies
5 x 30kg
6 x 27.5 kg
7 x 27.5kg

Machine Press
8 x 91kg
6 x 73kg
5 x 59kg
5 x 45kg
15 x 31kg

Good session today, I was very satisfied with all the exercises. I'm definitely going to feel it in the morning.

Later after cardio I did calves.
Standing Calf Raise
15 x 88kg
12 x 97kg
10 x 106kg
6 x 115kg
5 x 124kg

 

[Hypocrisy86]

killed those pecs man, heh... awesome job on the bb bench
incline presses as well awesome sets

 

[Rocky]

I'd be satisfied wit that too. Good work on the benching! Strong lifts.

 

[El Freako]

Shoulders
DB Shoulder Press
8 x 35kg (easy)
6 x 40kg
5 x 40kg (+1 assist)
5 x 40kg (+1 assist)
5 x 37.5kg (+1 assist)

Behind-the-neck Smith Shoulder Press
10 x 40kg
8 x 45kg
8 x 45kg

Lateral Raises
10 x 17.5kg
8 x 20kg
8 x 20kg

I left out rear-delt and trap work today so my back is fresh for tomorrow. I also limited my BTN presses to just 3 sets to avoid scapula pain again. It was a good session, I was especially happy with the DB presses. They were heavy but I kept my form.

 

[Mikew]

Awesome work once more mate!

 

[philosopher]

Nice short session Freako

 

[ironheart]

good and short session bro. cant beat those old school basic exercises. i'll check in for your back workout later. keep up the good work m8.

 

[El Freako]

Back
Deadlifts
15 x 50kg
10 x 100kg
4 x 170kg
2 x 180kg
2 x 170kg

WG Chins
10 x bw + 7.5kg
8 x bw + 7.5kg
5 x bw + 12.5kg, 4 x bw
5 x bw + 12.5kg, 3 x bw
7 x bw

Bent Rows
10 x 60kg
4 x 110kg
4 x 110kg
4 x 110kg
3 x 110kg
3 x 110kg

DB Rows
8 x 45kg
8 x 45kg
8 x 45kg

CG Pulldowns
12 x 77kg
8 x 77kg
8 x 77kg

Did not have the energy for the deads but otherwise a good workout. Returned later for...

Traps and Rear Delts
Upright Rows
6 x 70kg
6 x 70kg
6 x 70kg
6 x 70kg
6 x 60kg

Superset
Rear-delt Flies
12 x 63kg
7 x 70kg, 4 x 63kg
6 x 63kg, 4 x 56kg

DB Shrugs
10 x 45kg
8 x 45kg
8 x 45kg

My forearms are really killing now!

 

[anaboliod]

killer back work out bro! i bet those forearms took a tol for sure, keep up the hard work!

 

[El Freako]

Didn't have enough energy nor time to do legs today so I just did arms.

Arms
CG Bench
15 x 50kg
8 x 90kg
8 x 90kg
8 x 90kg
8 x 90kg
8 x 90kg

CG Cable Tri-Extension
12 x 41.25kg
8 x 48.75kg
8 x 48.5kg
Dropset
7 x 48.75kg, 3 x 48.75kg
6 x 43.75kg
6 x 38.75kg
5 x 33.75kg

EZbar Curl
8 x 52.5kg
6 x 52.5kg
6 x 52.5kg
6 x 52.5kg
6 x 52.5kg

DB Preacher Curls
10 x 12.5kg
10 x 12.5kg
9 x 12.5kg

Was a killer bi session but I'm still not totally satisfied with my tri work, it just wasn't hitting the muscles like I wanted it to.

 

[Mikew]

Back session was nice indeed, and now I see the arms session, and it was splendid.

 

[El Freako]

Chest and Calves today:

Bench Press
15 x 60kg
8 x 100kg
2 x 140kg + 1 assist
2 x 140kg + 1 assist
5 x 145kg (all assisted, I had a new spotter on this one and he was shit to start out with. He wouldn't let me do a full rep by myself)
1 x 145kg + 3 assist (finally taught the guy how to spot properly, on the up side he was damn strong)
3 x 145kg (all assisted, this time I had nothing)

DB Incline Press
6 x 45kg
6 x 45kg
5 x 45kg
6 x 40kg
6 x 40kg

DB Flies
8 x 25kg
8 x 25kg
8 x 25kg (was going to quit after this set but the smith machine was being used)
6 x 25kg
6 x 25kg

Smith-machine Decline Bench
8 x 70kg
5 x 80kg, 4 x 70kg
Dropset
6 x 70kg
6 x 50kg
8 x 30kg

Standing Calf Raise
30 x 35kg
9 x 115kg
8 x 115kg
8 x 115kg

It was a good workout, I lost a bit of momentum with the change in spotters though. Sometimes its really hard to find a good spotter. I hate the "superhero spotters" who have to do every rep with you. Its my pain, let me enjoy it!

 

[Mikew]

Your bench is strong. How much do you weigh? Keep up the awesome work bro.

 

[El Freako]

I'm weighing in at about 83-5kg at the moment, but I could stand to lose a kg or 2 in dirty mass. My chest has always been my strongest part, I used to hit it every day when I was younger and dumber.

 

[anaboliod]

strong chest! all that work when you were
younger definitely paid off!

 

[ironheart]

great session bro. some heavy pressing going on there. i'll have to step it up a noch if i'm going to keep up.

 

[Rocky]

Can't believe how many sets of benching you crank out with that weight!
Rest of the sessions look real good too!

 

[El Freako]

Yesterday: Legs and Tris

ATG Squats
10 x 60kg
8 x 100kg
5 x 130kg
4 x 135kg
4 x 140kg
1 x 145kg (hit failure on my second attempt, muscle failure on squats really sucks)
4 x 130kg
4 x 130kg

Leg Extensions
10 x 119kg (whole stack)
10 x 119kg
10 x 119kg

Leg Curls
10 x 70kg
8 x 75kg
8 x 75kg

Weighted Dips - finally found me a chain.
10 x bw
10 x 20kg
8 x 40kg
8 x 40kg
8 x 40kg
8 x 40kg
8 x 40kg
Weighted dips are officially the greatest tri exercise ever, I will accept no other answer!

CG Cable Tri Extensions
10 x 48.75kg
10 x 48.75kg

Rope Tri Extensions
15 x 21.25kg
15 x 18.75kg

Great session despite the squat failure, every rep was ass-to-the-grass so I'm slowly getting my stats up for that. Finally hit the zone for tris, I had no need for any more sets today and in fact was hard pressed to neither faint or puke afterwards. I probably could have pulled out 4-6reps with 60kg but I'm going to take it easy as I experienced some bad shoulder pain when I used to do really heavy dips back in Oz. Rest day today, I'm just going to hammer out some killer cardio and do abs and calves.

 

[Hypocrisy86]

Hey El_freako, awesome strength you got man
glad to see you work your legs out like a pro