El Freako: Staying North of Vag

[El Freako]

Calves, abs and cardio today:

Standing Calf Raises
15 x 30kg
8 x 124kg
7 x 124kg
8 x 124kg
7 x 124kg
6 x 124kg

Calf Presses in Horizontal Leg Press
15 x 105kg
12 x 105kg
12 + lots of half-reps x 105kg

Cable Crunches
20 x 38.75kg
20 x 38.75kg
15 x 38.75kg

Crunches
3 x 20 x bw

Leg Raises on the Dip Bars
20 x bw
10 x 10kg + 5 bw
15 x 7.5kg + 3 bw

Reverse Crunches
20 x bw
20 x bw

cardio...
30mins (about 13km) on upright bike
20mins (about 8km) on recumbent bike

 

[El Freako]

Last night: Back

Deadlift
10 x 60kg
8 x 100kg
4 x 175kg
3 x 180kg
3 x 185kg (there was a brief pause to re-adjust my grip before the 3rd)
1 x 190kg
1 x 190kg
1 x 190kg
3 x 170kg, 1 x 170kh, 1 x 170kg
(I found my grip was my biggest problem tonight, my back was feeling strong as hell)

Wide-grip Pullups
8 x 10kg
6 x 10kg
8 x 5kg
8 x 5kg
8 x bw
6 x bw
6 x bw

Machine Rows with underhand grip
10 x 84kg
8 x 98kg
6 x 105kg
8 x 98kg
8 x 98kg

Close-grip Pulldowns to the chest
12 x 77kg
8 x 77kg
dropset
8 x 77kg
6 x 63kg
15 x 49kg

A good back session all round, my deads are getting back up to strength and I performed pretty well considering that my legs were still aching from squats the other day. I had to do machine rows instead of bent rows because a group of gangsta yoof had congregated on the squat rack and were doing pissy little squats with the worst form I've seen in a long time. I hate it when other people hog MY squat rack, its nearly as bad as when they hog MY bench. Bastards.

 

[El Freako]

I've decided, after some careful consideration of the overwhelming ache in my hamstrings, that yesterdays deads were fucking killer! Wish me luck for today, I'm going to try some front squats after my shoulders and bi session. I'm hoping to include them in my upcoming push/pull routine.

 

[ironheart]

superb deadlifting bro. solid session overall. keep up the good work

 

[Hypocrisy86]

close grip pulldowns either way under or overhand
good job with the weight, and reps
those deadss are impressive for sure. :methman:

 

[El Freako]

Last night: Shoulders, Bi's, Calves

DB Shoulder Presses
15 x 15kg
10 x 25kg
4 x 40kg (fuck knows why this set was so pissy)
6 x 40kg
5 x 40kg + 1 assist
4 x 37.5kg + 3 assist

BTN Smith Seated Military Press
10 x 40kg
6 x 50kg
8 x 40kg

Lateral Raises
10 x 15kg
10 x 15kg
10 x 15kg

Wide-grip Upright Rows
8 x 50kg
6 x 60kg
8 x 50kg
12 x 50kg (really threw everything I had at this set, much faster reps)
7 x 50kg

Rear Delt DB FLies
12 x 15kg
10 x 17.5kg
10 x 17.5kg

EzyBar Curl
8 x 52.5kg
8 x 52.5kg
6 x 52.5kg

DB Preacher Curls
12 x 12.5kg
10 x 12.5kg
10 x 12.5kg

Standing Calf Raises
15 x 35kg
10 x 124kg
8 x 131kg
8 x 138kg
8 x 145kg
7 x 152kg
5 x 159kg
2 x 166kg
2 x 173kg
1 x 180kg
(OUCH, OUCH, OUCH, OUCH!)

Didn't have time in the end to practice my front squats but I'm going to add them in next week on my leg day. Great session all round, I love the shoulder/bi combo.

 

[Lionheart]

Nice work w deads and shoulder presses.Quality sessions overall

 

[PrinceVegeta]

GReat session there man! strong shoulder presses!

 

[El Freako]

Monday: Chest and Calves

Bench Press
15 x 60kg
15 x 60kg
8 x 100kg
2 x 140kg + 2 assist
2 x 145kg + 2 assist
1 x 145kg + 2 assist

DB Incline Press
8 x 45kg
6 x 45kg
6 x 45kg
6 x 45kg
4 x 45kg

DB Flies
6 x 27.5kg
8 x 25kg
8 x 25kg

Smith Decline Press
15 x 40kg
12 x 70kg
8 x 90kg
6 x 90kg, 3 x 90kg

Standing Calf Raises
15 x 36kg
6 x 160kg
6 x 160kg
6 x 160kg
6 x 160kg
4 x 160kg

Today: Legs, Tris and Abs

ATG Squats
10 x 65kg
6 x 105kg
3 x 145kg
3 x 145kg
3 x 150kg
2 x 150kg (failure on 3rd rep, this was less than fun)
1 x 150kg
1 x 150kg

Front Squats
10 x 60kg
12 x 60kg

I haven't done front squats for ages and today I remembered why, they are so damn uncomfortable! If it were a choice between getting fucked in the ass and doing front squats I'd be reaching for the lube. But until such a day comes around when they have conclusively linked sodomy to quad development I'll have to stick with the front squats.

Lying Leg Curls
10 x 70kg
8 x 70kg
6 x 70kg, 4 x 60kg

Leg Extensions
12 x 119kg (fullstack)
10 x 119kg
8 x 119kg

later I did Tris and Abs...
Weighted Dips
10 x Bw + 20kg
10 x Bw + 40kg
8 x Bw + 55kg
6 x Bw + 55kg
6 x Bw + 55kg
8 x Bw + 40kg
6 x Bw + 40kg, 2 x Bw + 40kg, 2 x Bw + 40kg.

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

Rope Cable Tri Extensions
15 x 23.75kg
15 x 23.75kg

Superset
Machine Ab Curls
20 x 50kg
20 x 40kg
20 x 40kg

Weighted Knee Raises on Dip Bars
15 x 7.5kg
15 x 7.5kg
12 x 7.5kg

Good session both days, I'm particularly rooted today.

 

[Lionheart]

Wow,nice workouts man.Strong squats and dips

 

[anaboliod]

hahaha i hope this day never comes but i'm with you on the sodomy i hate front squats!!

 

[philosopher]

haha, Gotto love some good old fashion front squats

 

[Rocky]

Great job sir. Weight was strong throughout on all the right lifts.

Let me know when to bring the lube round...

 

[El Freako]

Today: Back

Deadlifts
10 x 90kg
1 x 195kg
1 x 195kg
3 x 175kg
3 x 175kg
2 x 175kg

Wide-grip Pull-ups
10 x bw + 10kg
8 x bw + 10kg
6 x bw +10kg, 3 x bw
6 x bw + 5kg, 3 x bw
8 x bw
6 x bw
8 x bw

Dorian Rows
6 x 100kg
6 x 100kg
8 x 90kg
8 x 90kg
8 x 90kg

Close-grip Pulldowns to-the-chest
10 x 77kg
10 x 70kg
10 x 63kg

Superset
Knee-raises using the dip bars
15 x bw + 7.5kg
12 x bw + 7.5kg

Machine Crunches
21 x 40kg
20 x 40kg

A great, fast session. My only problem was the heavy deads, I really need to get some straps to get out a few more on 195kg.

 

[Hypocrisy86]

congrats on the quickness, and the dorian rows man
straps would be helpful..you'd def get more than 195kg.

 

[El Freako]

Yesterday: Shoulders, Bis and Calves.

DB Shoulder Press
15 x 15kg
10 x 25kg
8 x 40kg
6 x 40kg
2 x 40kg + 2 assist
8 x 37.5kg
4 x 37.5kg + 2 assist.

BTN Smith Machine Shoulder Press
10 x 40kg
8 x 40kg
8 x 40kg
8 x 40kg
8 x 40kg
I am really growing to love this exercise, when done with perfect form it hits the spot just right.

Lateral Raises
10 x 15kg
10 x 15kg
10 x 15kg

Upright Rows
10 x 60kg
10 x 60kg
8 x 60kg
8 x 60kg
7 x 60kg

Seated Rear Delt Fly
15 x 12.5kg
15 x 12.5kg
12 x 12.5kg, 4 x 10kg

Later, Bis and Calves...
Ezybar Curls
8 x 52.5kg
8 x 52.5kg
8 x 52.5kg
6 x 52.5kg
6 x 52.5kg

DB Preacher Curls
15 x 10kg
13 x 10kg
10 x 10kg

Standing Calf Raises
17 x 106kg
12 x 124kg
6 x 142kg

A good pair of sessions all round.

 

[Rocky]

Nice work indeed. Hitting 195kg for deads strapless is good going - you'll be much better with straps I suspect.
The other session looked darn nice too. Quality curling power.

 

[Hypocrisy86]

exactly what Rocky said lol
straps will help out at the heaviest lift
also you got your delts 360
while still doing biceps n all. thats awesome
looked like a helluva workout!

 

[El Freako]

Cheers for the support dudes. I've had a horribly unhealthy weekend so I'm looking forward to tomorrow's chest and cardio session to restore the balance.

 

[El Freako]

Today: Chest

Bench Press
15 x 60kg
15 x 60kg
6 x 100kg
2 x 140kg + 2 assist
1 x 145kg + 2 assist
1 x 150kg + 1 assist Personal Best Ever!!!
Might pleased with myself for the final lift. I was so please didn't even bother doing anymore sets. Didn't want to ruin my moment.

DB Incline Presses
8 x 45kg
8 x 45kg
7 x 45kg
5 x 45kg
4 x 45kg

Flat DB Flies
10 x 25kg
10 x 25kg

Incline DB Flies
10 x 22.5kg
9 x 22.5kg

Possibly one of the best chest sessions I have done in a long time, was all over and done with in 45mins! I hit everything hard and came away with an awesome pump.

:methman: