El Freako: Staying North of Vag

[skindnef]

MMA Club, ha!
I had a buddy named Jon who I worked with at a plumbing co. He told me about a little club he & his friends had in honor of Fightclub the movie. They would just meet at someones house & beat the hell out of each other in the basement. I couldn't resist. Fun. Best of Luck with that Freako!!

 

[Natzo]

Lower ME (deload week)


In other news I have just today had the potentially fatal notion that joining an MMA club might be fun and also really good for my fitness. Research is being undertaken this very moment.

men I love this log!

 

[El Freako]

Upper DE (deload week)

DB Press
10 x 10kg
10 x 20kg
10 x 30kg
5 x 40kg
8 x 50kg
8 x 50kg
6 x 50kg
6 x 50kg
4 x 50kg
Need... heavier... DBS!

BTN Press
10 x 30kg
10 x 50kg
10 x 50kg
10 x 50kg

Pullups
12 x bw (wide-grip)
8 x bw (wide-grip)
8 x bw (wide-grip)
6 x bw (wide-grip)
8 x bw (underhand-grip)
6 x bw (underhand-grip)
6 x bw (underhand-grip)
6 x bw (underhand-grip)

Seated Cable Row
10 x 150(lbs?)
10 x 150(lbs?)
10 x 150(lbs?)

Had to head off to work to this, walked halfway then caught a bus the remainder as I was about to puke. I was feeling a bit low on energy this morning but still pushed myself to my limits.

At lunch...

BB Shrugs
10 x 120kg
10 x 140kg
6 x 140kg (grip gave out), 10 x 120kg

Supersets
A1. Lying DB Tri-extensions
10 x 20kg
10 x 22.5kg
8 x 22.5kg

A2. Hammer Curls
8 x 30kg (too heavy)
10 x 25kg
10 x 25kg

B1. YTWLI Complex
10 x 3kg
10 x 3kg

B2. Internal/External Cable Rotations
10 x 6.25kg
10 x 8.75kg

40mins mixed cardio.

A great day of training despite feeling under the weather, and I finally logged in som good cardio for the first time in ages.

 

[ironheart]

solid session bud. i need heavier dbs in my gym too, it should be a rule that all gyms must have dbs up to 80kg. some solid pullups too btw. keep up the good work

 

[philosopher]

Big session there freako. Nice going

 

[Rageking]

weak bastard

 

[El Freako]

1hr cardio.

Brutal.

 

[El Freako]

solid session bud. i need heavier dbs in my gym too, it should be a rule that all gyms must have dbs up to 80kg. some solid pullups too btw. keep up the good work

Gimme a month or so and I'll be moving to a new gym, a "hardcore" gym even. Apparently Ronnie went to train there last time he was in London.

 

[PrinceVegeta]

i hate it when there arent enough dumbells...nice session and cardio ben! keep it up

 

[Daniel Andersson]

Great session Freako, and you should be happy...my gym only has 40kg dbs

 

[El Freako]

Lower DE (deload week)

Bulgarian Split Squats
10 x 25kg
8 x 50kg
8 x 50kg
8 x 50kg

Superset
A1. Straight Leg Sit-ups
40 x bw
20 x bw

A2. Reverse Crunches
15 x bw
12 x bw

20mins cardio

30mins climbing up and down a ladder at work trying to fix the cold water tanks.

 

[Natzo]

Good bulgarians that shit is tuff!

good work!

 

[El Freako]

Upper ME (deload week)

DB Press
10 x 15kg
10 x 20kg
5 x 30kg
5 x 40kg
10 x 45kg
10 x 45kg
10 x 45kg
Too easy.

Machine Supported Row
10 x 57kg
5 x 119kg
5 x 129kg
5 x 129kg
4 x 139kg weaksauce
5 x 139kg

Neutral Grip Pullups
10 x bw
10 x bw
10 x bw

Pushups
30 x bw
20 x bw
20 x bw
That got less and less fun each set.

Wide-Grip Pullups
10 x bw
8 x bw
6 x bw

Superset
A1. Zottman Curls
10 x 20kg
8 x 20kg
12 x 15kg

A2. Reverse-grip Cable Pushdowns
12 x 21.25kg
12 x 31.25kg
12 x 31.25kg

Internal/External Rotations
10/10 x 8.75kg
10/10 x 8.75kg
10/10 x 8.75kg

 

[PrinceVegeta]

Strong sessions man!

 

[Pickle]

your cute. Fill a sock with semen and attach it to each wrist for extra weight ?

 

[miamiracing]

whats up big boy?

great deload session

 

[Daniel Andersson]

Great work

 

[El Freako]

Lower ME

Deadlifts
5 x 100kg
5 x 100kg
3 x 140kg
1 x 170kg
1 x 190kg
1 x 210kg
1 x 220kg (new PB!)

This felt as slow as hell going up.
fail x 230kg

dang!
1 x 170kg
1 x 170kg
1 x 170kg
1 x 200kg
super-fail x 230kg

double dang!
I'm kind of pissed off that I failed at the 230kg. I was sure I had it in me. Maybe the 220kg left me too knackered or maybe I'm not strong enough yet. Either way, its mine next time.

Seated Machine Leg Press
6 x 400(bananas?)
6 x 400(fetuses?)
6 x 400(voles?)
6 x 400(nipples?) + 20kg

Superset
A1. Standing Cable Crunches
15 x whole stack + 20kg
12 x whole stack + 20kg
8 x whole stack + 20kg

A2. Weighted Knee Raises
10 x 20kg
8 x 20kg
9 x 20kg

Cable Pullthroughs
10 x 21.25kg
8 x 31.25kg
8 x 31.25kg
10 x 31.25kg

15mins cardio

 

[PrinceVegeta]

Wow man huge deads volume and a 220kg pb and a almost on a 230kg? awesome work ben! u look like a beast!

 

[Bulkboy]

awesome work freako, congrats on the pb