El Freako: Staying North of Vag

[El Freako]

Deload
Dead-hang Pullups
5 x bw
5 x bw
3 x 10kg
3 x 15kg
3 x 20kg
3 x 25kg
2.5 x 25kg
2.5 x 25kg, 6 x bw
7 x bw
9 x bw
7 x bw
7 x bw
Tried to see how heavy I could go with my pullups.

DB Presses
warmed up with 5 rep sets to 40kg
13 x 47.5kg
9 x 47.5kg
6 x 47.5kg
8 x 47.5kg

45 Degree Leg-Press
10 x 50kg
10 x 100kg
8 x 150kg
5 x 200kg
5 x 250kg
3 x 3 x 300kg
These strained the hell out of my lower back, showing just how abysmal my posterior chain flexibility is.

Might do some arms, abs and delt work tomorrow if I can be fucked.

 

[Hypocrisy86]

Hope your lower back gets better soon man.

don't fuck up your arms on next workout, well not like i care though
jk

 

[miamiracing]

god daym lots of pullups bro..

 

[El Freako]

Lower ME
Rack Pulls
worked up to 5 x 160kg with conventional deads
5 x 100kg
5 x 140kg
5 x 160kg
5 x 180kg
3 x 200kg
3 x 220kg
2 x 240kg
1 x 260kg New PB
I killed the 260kg pull and probably could have made a second but decided against it. I made a PB and walked away.

Leg Extensions
I'd planned on doing front squats but my back was toast. Worked up to 3 x 10 with 12 plates (maybe 120kg)

Superset
A1. Weighted Decline Crunches
20 x 25kg
14 x 25kg

Straight leg knee raises
15 x bw
12 x bw

A good session, then I had a huge roast dinner at my brother's place. Success!

 

[Till]

Congrats in the PB and the roast - don't know which is better...

 

[El Freako]

Congrats in the PB and the roast - don't know which is better...

Both left me thoroughly fucked.

 

[miamiracing]

great p.b.!! your not only a beast on the bench, deads also

 

[El Freako]

RE Upper
DB Press
Worked up to a 5 rep set of 45kg
14 x 50kg
9 x 50kg
3 x 6 x 50kg
These first sets with heavy DBs are getting easier and easier.

HS Supported Row
10 x 40kg
6 x 80kg
8 x 120kg
7 x 120kg
6 x 120kg
8 x 100kg
8 x 100kg
I really should start doing DB rows again instead of these but I get so lazy after my DB presses. Still, I love the HS row machine.

Lying Tri-extensions w/tri-bar
3 x 8 x 50kg

EZbar Curls
8 x 50kg
6 x 50kg
10 x 40kg

A good session although I didn't get any rotator cuff work done due to time. Will pop in and do that tomorrow with cardio. On a side note, my back is still toasted from yesterday's pulls. Getting the DBs off the floor was fucking brutal.

 

[Skeptic]

Awesome DB presses mate!

 

[tim290280]

DB Press
Worked up to a 5 rep set of 45kg
14 x 50kg
9 x 50kg
3 x 6 x 50kg

I'm having a seniors moment...... 14 reps of 50kg and yet 3 sets of 6 at 50kg........

Oh and love the new thread tag.

 

[El Freako]

I'm having a seniors moment...... 14 reps of 50kg and yet 3 sets of 6 at 50kg........

Oh and love the new thread tag.

I pump out what I can with the DBs with minimal rest in between, the first 14 reps takes a lot out of me.

 

[miamiracing]

one nasty session broski

 

[philosopher]

Strong DB presses Freako!

 

[Till]

Mmmmm, 14 reps with 50 kg dumbbell... *droooooool*. (Oh fuck, drooled into my computer...) Awesome work, Freakzilla. Is the HS supported row ma. the one Dorian uses in his video = best back ma. ever. His the lats dead on. Keep growing stronger.

 

[El Freako]

At the gym on the bike, trying not to vomit...

 

[Hypocrisy86]

^ VOMITTT

 

[El Freako]

Lower DE
Box Squats
2 x 2 x 80kg
3 x 2 x 90kg
3 x 2 x 100kg
3 x 120kg
3 x 130kg
3 x 140kg
3 x 150kg
Followed up my speed work with some heavy triples.

Good Mornings
2 x 6 x 100kg
1 x 120kg, 5 x 110kg (120kg was a bit ambitious, plus I nearly ripped my trackies)
10 x 110kg

Superset
A1. Weighted Decline Crunches
20 x 25kg
15 x 25kg

A2. Knee Raises
15 x bw
15 x bw

Cardio: 20mins on the bike

A good session, I was fucked afterwards.

 

[PrinceVegeta]

Solid session man!

 

[Skeptic]

How long until you go for another squat max?

 

[El Freako]

I'm going to hammer the fuck out of my squats for the rest of this cycle then hit a max after my next deload. So about 4 weeks. I'll get a vid of this one too.