El Freako: Staying North of Vag

[Lionheart]

Sweet PB on bench buddy.Those deads looking strong also..sucks about the grip thought.
Quality work overall

 

[Big VIC]

Some nice work there buddy great job on the P.B.

 

[El Freako]

Vic and Lionheart: cheers dudes, I've come along way from 2 years ago when I put the bar down on my jaw after a muscle failure and missing the safety-set of pins I had in just above my chest. I'm going to work at this weight for a bit longer then start aiming for a higher rep range with it. 6 of 150 is my next goal!

 

[philosopher]

Congrats with your new PB keep up the good work

 

[El Freako]

Yesterday: Legs and Tris

Squats
6 x 100kg
2 x 155kg
1 x 155kg
1 x 155kg
1 x 155kg

Superset
Leg Curl
12 x 60kg
10 x 70kg

Leg Extension
10 x 119kg
10 x 119kg

Weighted Dips
15 x 20kg
12 x 40kg
10 x 40kg
10 x 40kg

CG Cable Pulldowns
12 x 48.75kg
10 x 48.75kg

Rope Cable Pulldowns
12 x 18.75kg
12 x 18.75kg

This was a near-puke inducing session all completed in under 40mins, still good lifts if I don't say so myself but you can tell my strength was waning by the end of the cable pulldowns.

 

[ironheart]

good session bro. nice job on the squats, moving some big weights there. dips are looking good too.

 

[Bulkboy]

awesome benching and squats are strong as hell, cool log man

 

[anaboliod]

damn! Killer super set to start with! Great overall work out! You're a beast!!

 

[wrestling lyon]

thats insane volume for 40 minutes
way to go at it hard

 

[h0ke]

Strong sessions Freako, as always! Those dips are totally strong. Keep going

 

[El Freako]

Cheers for the log-love fellas!!! The squats are finally on their way up. I'll be happier when they're closer to 200 though.

 

[Daniel Andersson]

Awesome squating

 

[philosopher]

Nice heavy session Freak no wonder you almost puked. Keep up the good work

 

[El Freako]

Yesterday: Back

Deadlifts
fail x 205kg
fail x 205kg
fail x 195kg
1 x 185kg
1 x 185kg
fail x 185kg
Even with only 2 completed reps this session wrecked me. I've got to get some straps to help me complete those heavy reps, I nearly had them but my grip gave out.

WG Pullups
8 x bw + 10kg
5 x bw + 10kg, 5 x bw
9 x bw + 5 kg
6 x bw + 5 kg, 5 x bw
7 x bw, 4 x bw

Dorian Rows
6 x 105kg
6 x 105kg
6 x 105kg
9 x 95kg
8 x 95kg

CG Pulldowns to-the-chest
12 x 70kg
10 x 70kg
15 x 63kg, 10 x 49kg, 15 x 35kg

A good session despite not being able to get the 205kg deads to completion.

 

[Bulkboy]

mighty strong session, deadlifts are very impressive man, although u werent satisfied. straps will defintely help with those heavy lifts. if ur doing an overhand grip, maybe try to swithc to locking grip if u dont have straps, will help ur grip strenght on em. in the long run i think using straps is the best way to go though. pullups and rows look mighty fine too!;D

 

[El Freako]

Yesterday: Shoulders and Bis

DB Shoulder Press
15 x 15kg
10 x 25kg
4 x 40kg (the weight slipped in my hand and I had to drop them)
8 x 40kg
6 x 40kg
4 x 40kg + 2 assists
4 x 40kg + 2 assists

BTN Smith Presses
12 x 40kg
10 x 40kg
10 x 40kg

Lateral Raises
15 x 12.5kg
12 x 12.5kg
10 x 12.5kg

Upright Rows
8 x 60kg
12 x 50kg
12 x 50kg

Seated Rear DB Flies
14 x 12.5kg
11 x 12.5kg
9 x 12.5kg

Ezybar Curl
8 x 52.5kg
8 x 52.5kg

Cable Curls Dropset
6 x 38.75kg, 6 x 33.75kg, 5 x 28.75kg, 6 x 23.75kg, 8 x 18.75kg

An ok session, I've done better shoulder work and I had to cut the Bi session short because I ran out of time. Next week will be better hopefully. In other news: its been 4 weeks since I ordered my protein and still nothing. Its giving me the shits (and really bad gas from all the eggs I'm consuming).

 

[The Creator]

Sessions looking real strong. Some straps should definately help you pull a lot more on those deads.

 

[El Freako]

Yesterday: Chest and Calves

Bench Press
15 x 60kg
6 x 100kg
1 x 150kg + 1 assist
1 x 150kg + 1 assist
2 assist x 150kg
10 x 100kg
6 x 100kg

Incline DB Press
5 x 45kg
4 x 45kg
5 x 45kg
6 x 45kg
6 x 45kg
I don't know why I was such a pussy for the first 3 but I manned up and the last 2 sets felt great :mf_emoticon_psychot.

Incline DB Flies
12 x 22.5kg
10 x 22.5kg
10 x 22.5kg

Low Cable Flies
15 x 13.75kg
12 x 16.25kg
15 x 13.75kg

Standing Calf Raises
8 x 124kg
8 x 124kg
8 x 124kg

A good session bar the pussy effort on the first few incline sets. The cable flies were a great finisher.

 

[Bulkboy]

holy hell ur presses are strong man!!! are u just naturally good at pressing or would u reccomend any specific technique to bring up presses?

 

[El Freako]

I spent a lot of time when I was younger just focusing on bench. I was pushing out 100kgs for reps when I was 17. When I was 20/21 me and a mate used to hit chest every day. This was all because we didn't know any better. I wish I'd spent a lot more time focusing on my back and squats these days. It would have improved my physique to no end.

My tips for presses:raise it by small increments each set then the next session, start midway and repeat.
eg.
week 1
5 x 100, 5 x 105, 5 x 110, 5 x 115, 5 x 120

week 2
5 x 110, 5 x 115, 5 x 120, 5 x 125, 5 x 130

The increments are all up to you and you should always start well below your maximum lift.

Another principle I used to use was pyramiding, as I built up my weight I dropped reps.
eg.
2 x 12 x 80kg
2 x 8 x 100kg
2 x 6 x 120kg
2 x 2-4 x 140kg

Having a spotter so you can push out a couple of assisted reps really helps too.