El Freako: Staying North of Vag

[El Freako]

Epic session today, 2.5hrs.

Upper RE

DB Press
12 x 50kg
8 x 50kg
6 x 50kg
6 x 50kg
5 x 50kg
Need heavier DBs! I only really want to do 5x5. New gym in a month thank fuck!

BTN Press
8 x 50kg
8 x 50kg
8 x 50kg
7 x 50kg
6 x 50kg
I tried to do DB shoulder presses before this but just the warm-up weight aggravated my shoulder. BTNs seem to be the only safe option.

Lying DB Tri-Extensions
8 x 20kg
8 x 20kg
7 x 20kg
8 x 20kg

DB Rows
6 x 50kg
6 x 50kg
6 x 50kg
6 x 50kg
6 x 50kg
If I'd brought my straps I think I could have got a few extra reps out on the earlier sets.

CG Lat Pulldown
10 x 50lb
10 x 112.5lb
10 x 187.5lb
3 x 250lb (too heavy to get proper reps)
6 x 200lb
5 x 200lb
7 x 175lb
6 x 175lb
8 x 150lb
I'm assuming the weights were marked in lbs...

Supersets
A1. BB Shrugs
6 x 120kg
6 x 120kg
10 x 100kg
15 x 100kg (pinned my index-finger in place as hard as I could with my thumb and managed to pull out 5 extra reps before dropping the bar. I wish I had long enough thumbs to do a proper hook-grip.

A2. Rear-delt Fly
12 x 8kg
10 x 10kg
10 x 10kg
10 x 10kg

B1. Rope Cable Pushdowns
10 x 41.25kg
10 x 41.25kg

B2. Rope Cable Curls
15 x 31.25kg
10 x 36.25kg

C1. Reverse Grip Cable Pushdowns
12 x 33.75kg
10 x 36.25kg

C2. Reverse Grip Cable Curls
10 x 31.25kg
10 x 31.25kg

Shoulder Rehab
1. Internal/External Rotations
2. Face-pulls
3. YTWLI complex

30mins on the bike.

I'm pooped! I'm also doing my first ever MMA session tomorrow so I hope I didn't overdo it today.

 

[PrinceVegeta]

Crazy session Ben! awesome volume and strength!

 

[h0ke]

Huge sessions Ben! That deadlifting was awesome, keep it up! Next time u'll beat that 230.

 

[El Freako]

Had my MMA class today, 2hrs of arm locks, clinching and grappling. I am fucking beat now. Next class will be on Friday.

 

[tim290280]

^^ You are getting more and more "Don't Fuck-with-able" by the day dude!

 

[Rageking]

i agree with tim, your almost at the not fuckable point :io:

 

[El Freako]

^^ You are getting more and more "Don't Fuck-with-able" by the day dude!

:bball:

That's the plan. I may have daughters one day, I'm just getting prepared early.

 

[Daniel Andersson]

Massive session Freako !

 

[El Freako]

Tried out the new gym I am going to join next month when my Fitness First membership is finished. Its a hardcore gym alright, lots of big boys there. Its two stories, divided into upper and lower body training, which is kinda cool. No curlers in the squat rack that way. It has a squat rack and a power-cage, 3 flat benches plus a decline and incline, DBs up to 150lb, about 5 different leg press machines, 4 different calf machines and shitloads of cable and hammer strength machines. A couple of cons: finding anything lighter than a 20kg plate in the leg training area is a bit difficult; a couple of the big boys were being followed by a film crew today so the were acting up nice and loud. It got annoying when I could hear them over the top of my music. Death metal shouldn't be easy to drown out; the lockers take 20p coins which aren't refundable. I went to put my belt back in my locker when I didn't need it anymore and had to pay another 20p, then after locking it I realised that I was still holding my wallet so I had to carry it around for the rest of the session; lastly, no water bubblers! All and all though, I'd much prefer to train there than at a commercial gym ever again.

Lower DE

Box Squats
2 x 100kg
2 x 100kg
2 x 100kg
2 x 100kg
2 x 100kg
2 x 100kg
2 x 100kg
2 x 100kg
2 x 100kg
2 x 100kg
I'm going to use a closer stance for this cycle than I have been using previously.

Rack Pulls (from the knee)
5 x 100kg
3 x 140kg
3 x 180kg
3 x 200kg
3 x 180kg
3 x 180kg
3 x 180kg
When I started this my back was totally fried from the past few days and I didn't expect I'd be getting much done but as the lifts got heavier the pain astonishingly subsided.

Lying Leg Curls
10 x 90bananas
10 x 90apples
10 x 90tangerines

Superset
Straight Leg Sit-ups
30 x bw
20 x bw
The first set was super strict form using the 4th progression for the first 20 reps, the second set was less so.

Straight Leg Raises
12 x bw
12 x bw
Fucking hard!

20mins bike.

2hrs demolition at work.

 

[PrinceVegeta]

Nice session man! awesome work in the box squats!

 

[El Freako]

Upper ME

Bench Press
5 x 60kg
5 x 60kg
5 x 90kg
3 x 120kg
3 x 140kg
3 x 150kg (equal PB)

I think I could have gone for another set, possibly of 155kg but my spotter had to go off and train a client and my shoulders were also feeling a bit tender still after Wednesday. On the upside, it felt a hell of a lot easier than last time.

DB Press
6 x 50kg
5 x 60kg
5 x 60kg
5 x 60kg
5 x 60kg (just)
I tried to video tape my first 2 60kg sets but I fucked up on the first one and then my wife called just as I was getting the DBs off the ground on the second. I gave up after that.

Superset
A1. Hammer Strength Supported Row
6 x 130kg
6 x 130kg
5 x 130kg
5 x 130kg

A2. Pullups
6 x wide-grip
4 x wide-grip
6 x neutral-grip
6 x neutral-grip

A very quick session today as I was pressed for time. I'm going to do some tri, bi and rehab work later with the shitty 10kg DBs in the workshop.

 

[TJ]

Not sure if you saw my comment in the chatbox but you need to tuck your elbows more and, on the last rep, it looks like your hips twisted a little.

 

[El Freako]

Not sure if you saw my comment in the chatbox but you need to tuck your elbows more and, on the last rep, it looks like your hips twisted a little.

Noted mate. Will do practice it with elbows tucked in next week.

 

[miamiracing]

great session! vid looks good too! you bench that like nothing

 

[El Freako]

Lower ME

Box Squats
5 x 100kg
3 x 130kg
3 x 150kg
2 x 170kg
I wasn't game to try for that 3rd rep as I didn't have a spotter. Used conventional stance this time.

Good Mornings
5 x 100kg
5 x 110kg
5 x 120kg
5 x 130kg
3 x 140kg
Had to bail on the 4th rep when my back began to curve.

Lying Leg Curls
10 x 60kg
7 x 70kg
8 x 60kg

Leg Extensions
10 x 84kg
10 x 91kg
10 x 91kg

Its probably the last time I'm going to train legs at that gym. An idiot of a trainer came and told me that I couldn't squat in just my socks anymore. I argued that it was the best way to squat and she even agreed with me. The stupid thing is that I've been doing it for months and she has seen me many times. So fuck Fitness First. Fuck them in their overpriced arseholes. Heading back at lunch to do abs.

Lunchtime...
Superset
A1. Standing Cable Crunches
15 x whole stack + 30kg
12 x whole stack + 30kg
8, 2, 1 x whole stack + 30kg

A2. Hanging Straight-leg Raises
12 x bw
12 x bw
12 x bw

Side Bends
15 x 32.5kg
10 x 45kg
10 x 45kg

Cardio: 25mins (incl. 15mins HIIT)

The sprints on the bike brutalised me, I can't walk this morning.

 

[PrinceVegeta]

good session man! now get out of that gym!

 

[Bulkboy]

hell of a session, and some awesome pressing ure displaying in that video freak oh and looking buff as well i might add

 

[El Freako]

Upper RE

DB Press
15 x 45kg
12 x 45kg
10 x 45kg
8 x 45kg
6 x 45kg
Dbs too light but I made do.

Lying Tricep Extension
8 x 50kg
6 x 50kg
6 x 50kg
10 x 40k
8 x 40kg

Chins
8 x bw + 20kg
6 x bw + 20kg
5 x bw + 20kg
8 x bw
8 x bw
These didn't go so well because I was having a lot of problems with my home-mad rig. It kept on slipping off my hips while I was chinning.

Machine Supported Row
8 x 105kg
8 x 98kg
8 x 98kg
8 x 91kg
6 x 91kg
I had to wait ages for this machine because a n00b was sitting on it looking like a retarded chimpanzee as he tried to work out how to use it.

(headed back to work briefly until my boss left.)

Wide-grip Pullups
8 x bw
6 x bw
6 x bw
4 x bw
4 x bw
I was still toasted from the other back work.

Machine Rear-delt Fly
10 x 56kg
8 x 63kg
8 x 63kg

Superset
A1. Reverse-grip Pushdowns
8 x 33.75kg
12 x 28.75
10 x 30.25kg
10 x 30.25kg

A2. Reverse-grip BB Curls
10 x 35kg
8 x 35kg
8 x 35kg
10 x 30kg

Internal/External Rotations
2 sets each

Rotator Cuff Complex
2 sets

Cardio: boycotted the lifts at work today.

 

[PrinceVegeta]

Solid session Freako!

 

[miamiracing]

epic weakness session








lulz that was a good one