El Freako: Staying North of Vag

[philosopher]

Nice volume and weight on the squats there mate!

I hit excellent depth with all my squats

Ass to the grass FTW!

 

[El Freako]

I haven't been to the gym in a week due to fucked up work hours and 4 days in Bratislava. However I spent most of my time at work moving chairs, tables and desks so lets call that conditioning.

Hitting the gym tomorrow, I promise!

 

[PrinceVegeta]

Good news!! hit the gym hard asap man!

 

[El Freako]

Some new pics, taken today at 90+ kg.

Apologies for the awful quality.

Last photos at 83kg from last July:

I think I've added a lot of overall mass but sadly some around the waist too. I'm going to be doing my best to dump bf over the next couple of months with increased cardio, a cleaner diet and less booze. Fingers crossed.:gaysign:

 

[Skeptic]

Chuck up the front pictures anyway!

 

[El Freako]

Chuck up the front pictures anyway!

I'll try and get some shots done with natural light in the morning.

 

[Robcardu]

looking def. bigger Freakita, but how tall are you? you look fuller than i do but way lighter..

 

[El Freako]

I'm 5'7 Papi.

 

[PrinceVegeta]

Big quads and strong back Freako!dont worry bout the baby fat, it goes away by doing some cardio

 

[tim290280]

Big quads and strong back Freako!dont worry bout the baby fat, it goes away by doing some cardio

I agree with Jono, Ben: you need to be having more sex.

 

[El Freako]

I agree with Jono, Ben: you need to be having more sex.

I could be having sex 5 times a day and I'd still be needing to have more sex.

I'm going to try and get up to 3hrs of cardio a week, including over half an hour of interval work. I can't run long distances anymore due to lower leg pain but I'm hoping to do some sprint work every now and again along with bike and rowing machine work.

 

[tim290280]

^^ Don't run long distances. Do some hill sprints or something. I was doing hill sprints at a local oval and that was more than enough running. Add something else on the other two occassions and you're set!

 

[El Freako]

^^ Don't run long distances. Do some hill sprints or something. I was doing hill sprints at a local oval and that was more than enough running. Add something else on the other two occassions and you're set!

There are no hills anywhere near me. Its flat as a pancake in my part of Londinium. I'd love to have the option though. I've been following Jim Wendler's log on EliteFTS and he has made great conditioning and weight loss gains since starting hill runs a few months ago. I'll just have to suffice with sprints and shuttle runs. If money wasn't so tight I might even try to find a harness and a tire to drag but I haven't got solid work at the moment so I'm not going to bother.

 

[El Freako]

Today's plan.
1. Work up to a box squat 3RM, possibly follow with a couple of singles.
2. SLDLs
3. Back Extensions and Ab work
4. RE DB press
5. CG Press
6. Pullups
7. Superset Cable Pushdowns and Bb Curls
8. Cardio

Its going to be a huge session but I've trying to do 2 workouts in one day so I can leave tomorrow free because of an exam. May end up dumping a few movements in the end.

Wish me luck!

 

[PrinceVegeta]

Good luck man!

 

[El Freako]

Upper ME + RE Press

Low Box Squats
Worked up to 5x100kg on conventional squats
10 x 60kg
5 x 80kg
5 x 100kg
3 x 120kg
3 x 140kg
3 x 160kg
8 x 120kg

Vid of the 3RM w/160kg

This is the first time I've gone so low with heavy weight on the box. The angle of the vid only looks parallel but it was below that by a couple of inches. My first eccentric rep wasn't great because I forgot how low I was going and dropped the last inch or 2. I also think I may be rocking too much on my way back up again but I discovered I can stop this in the following set by not straightening up when sitting on the box. I stopped at 160kg because I've never done more than 3 x 170kg on a parallel box so and I didn't want to get pinned today.

SLDL
10 x 60kg
5 x 100kg
2 x 5 x 120kg
5 x 140kg
5 x 150kg
5 x 160kg PB! Heaviest I've ever pulled stiff-legged

DB Press
worked up to 3 x 40kg
13 x 50kg
8 x 50kg
6 x 50kg
6 x 50kg
5 x 50kg
I was pretty impressed by the 13 reps I got considering I had just blasted my lower body.

Triple-rape
A1. Back Extensions
2 x 15 x 15kg

A2. Extreme Decline Situps
2 x 15 x 20kg

A3. Knee Raises
2 x 15 x bw
Nearly puked after this so I called it a day and went home. Hopefully I can get the rest of the session done after my exam tomorrow.

A good session, I'm pretty please with the weight I move off the Low Box and with the SLDL.

 

[tim290280]

There are no hills anywhere near me. Its flat as a pancake in my part of Londinium. I'd love to have the option though. I've been following Jim Wendler's log on EliteFTS and he has made great conditioning and weight loss gains since starting hill runs a few months ago. I'll just have to suffice with sprints and shuttle runs. If money wasn't so tight I might even try to find a harness and a tire to drag but I haven't got solid work at the moment so I'm not going to bother.

Stairs

Oh and I forgot to say that you really have changed your body shape. The mass on your legs has really made you look diesel!

 

[El Freako]

Oh and I forgot to say that you really have changed your body shape. The mass on your legs has really made you look diesel!

I was going with "staunch", its more english :gaysign:, but "diesel" works too.

 

[Hypocrisy86]

awesome vid man, glad to see ATG is working well!

 

[Robcardu]

I'm 5'7 Papi.

lol you midget!!!!