El Freako: Staying North of Vag

[PrinceVegeta]

Strong boxies man, keep it up

 

[Big_Guns_Lance]

Ahh what do I see here...an easy sesh! pfft, lightweight!

Although u did walk home in the rain, maybe i'll give you a little sympthy then.

 

[El Freako]

:bball:

 

[ironheart]

good box squats mate. i've allways used the lower bar position, so i'm having trouble with the high bar position. just something to get used to i guess, but i'm staying with the low bar.

 

[Hypocrisy86]

Box squats ? not bad man, 200kgs + soon!

 

[miamiracing]

good leg work as always Ben! a real small powerhouse

 

[El Freako]

Yesterday's ME squat session

Squat
15 x bar
7 x 60kg
5 x 100kg
3 x 140kg (tore shorts, tried to make temporary repairs with a stapler)
1 x 140kg (tore shorts more)
1 x 160kg (and more)
1 x 180kg (and more)
1 x 200kg (shorts "totally fucked now" says my spotter)
Good lifts but not a great session due to the distraction of my shorts ripping asunder. I was hoping to hit a new pb but I quit after 200 due to extreme tightness in my back. I think I'll need to do a few weeks stretching before I try again or I could injure myself.

 

[tim290280]

^^ Sucks about the torn shorts. I've done that twice now and it is really disconcerting.

200kg is still good going!!

 

[El Freako]

Its kind of a PB because its the first time I've done ME work with a low bar position. I'm still getting used to it.

 

[Skeptic]

haha fuckin tearing pants. Its such a ****.

Nice squat though man.

 

[El Freako]

Upper ME

CG Bench
20 x bar
10 x 60kg
5 x 100kg
5 x 110kg
5 x 120kg
5 x 130kg
4 x 140kg (my spotter grabbed the bar on the 5th rep so I can't claim it. Stupid superman spotters!)

Superset
A1. HS Supported Row
10 x 50kg
10 x 100kg
4 x 130kg
4 x 130kg
4 x 130kg

A2. Dips
10 x bw
10 x bw
15 x 15kg
13 x 15kg
13 x 15kg

Pullups
12 x bw
8 x bw
7 xbw

Cardio
20 agonising minutes of swimming.

 

[miamiracing]

great session man! good job on tearing the pants while squatting

that means you are getting bigger

 

[ironheart]

great session buddy. thats some serious weight to press with a close grip. eventho your spotter did touch the bar on the fifth rep i'm sure he didnt help too much. you got great tricep and chest strenght. also great squats in the previous session. lol at the shorts ripping, going for it 100%. keep up the good work mate

 

[El Freako]

Pullups hanging from water-pipe at work
15 x bw
12 x bw
8 x bw
8 x bw
7 x bw
50 in total.

 

[Natzo]

Pullups hanging from water-pipe at work
15 x bw
12 x bw
8 x bw
8 x bw
7 x bw
50 in total.

nice work (out)

 

[El Freako]

GPP and Abs
Was too lazy to drag my ass to the gym today so I stayed home and did stair runs.

A1. Stair-runs
5x
5x
5x

A2. Straight-leg Situps
3 sets, didn't count reps.

Pain is my only companion now. I only live 2 floors up but the stair case goes around a big bend which increases the distance.

 

[Hypocrisy86]

Not bad man, always good to do some at home work!

 

[Big_Guns_Lance]

Awesome strength on that CG bench, thats incredible man.

Oh and go smack that **** who didnt spot you properly.

 

[PrinceVegeta]

Nice presses man! lol at stair runs

 

[El Freako]

Upper RE

DB Press
6 x 60kg
6 x 60kg
4 x 60kg
4 x 60kg
5 x 60kg

Supersets
A1. Pullups
13 x bw
10 x bw
8 x bw
6 x bw
6 x bw

A2. Lateral Raises
8 x 18kg
6 x 18kg
12 x 15kg
8 x 15kg
8 x 15kg

B1. Machine Rear-delt Fly
15 x 60kg
12 x 70kg
8 x 70kg

B2. Cable Pushdowns
15 x 40 cabbages
8, 4 x 45 cabbages (hand slipped off the handle)
8 x 45 cabbages
Not sure what each plate weighed.

Cardio
25mins on the bike.