El Freako: Staying North of Vag

[PrinceVegeta]

^^ good reasons, nice extra session man!

 

[miamiracing]

1. I need to able to get up stairs without having to gasp for breath at the top.

2. I just wanna look good.

you already loook good, no need for cardio :gheyfight:

 

[Robcardu]

Im with racing Faggo, you look good, actually if you were latino, you'd be me.

 

[Bulkboy]

freako is a sexy mofo for sure but alittle cardio will prolly do u good, offc the cosmetic reasons are one thing, but a healthy heart is always desirable. getting winded going up stairs aint a good thing

 

[El Freako]

getting winded going up stairs aint a good thing

I can't help it if my ass weighs a ton.

Just did an upper sesh today to keep the session short...
Upper RE
DB Press
6 x 60kg
5 x 60kg
5 x 60kg
4 x 60kg
3 x 60kg
I need to crack 10 with the 60kg DBs one of these days. I won't be happy 'til I do. Also I think 60kg is my limit for unassisted setups. I strained my biceps last week and this week I strained my left shoulder when I nearly dropped one off my knees.

Pullups (neutral grip)
16 x bw
10 x bw
7 x bw
6 x bw
8 x bw

Superset
A1. Cable Pushdowns w/ rope
15 x 10 kebabs
10 x 12 kebabs
8 x 12 kebabs
A different cable machine this time and I'm still not sure of the plate weights.

A2. Lateral Raises
12 x 12kg
10 x 12kg
10 x 12kg

I'm suffering from a bad cold or something and this short session totally annihilated me. Sleep be my friend. Also, my protein was finally delivered today.

 

[PrinceVegeta]

Heavy presses man! i can barely move one 60kg dumbell to do some dumbell rows lolz

 

[ironheart]

damn thats brutal doing so many sets with such heavy ass dbs. good job on the pullups aswell, nice volume. good session buddy!

 

[Bulkboy]

awesome db presses, and curse u for doing one more pullup than me:angrydude:

 

[El Freako]

Yesterday's assistance work:

HS Supported Row
10 x 60kg
10 x 90kg
10 x 110kg
8 x 110kg
8 x 110kg

Supersets
A1. Weighted Dips
10 x bw
15 x 15kg
15 x 25kg
13 x 25kg

A2. Machine Rear-delt Fly
15 x 70kg
15 x 90kg
15 x 90kg
12 x 90kg

B1. Lying Leg Curl
15 x 50kg
15 x 70kg
15 x 70kg
15 x 70kg

B2. Back Extensions
10 x bw
15 x 15kg
15 x 15kg
15 x 15kg

Did some ab work at home but it wasn't great, just crunches.

 

[Clint]

Rows are looking heavy, throwing that weight around easy it appears. Fantastic amount of reps with those weighted dips especially considering your fat as....heavier than usual self.

solid session under you here, very well.

 

[El Freako]

considering your fat as....heavier than usual self.

Cheeky motherfucker

 

[Clint]

Cheeky motherfucker

I have no idea what you're talking about.

 

[El Freako]

Today's shithouse ME session:

Bench Press
20 x bar
10 x 40kg
8 x 60kg
5 x 80kg
5 x 100kg
3 x 120kg
1 x 140kg
4 x 150kg (Rep PR)
fail x 160kg
fail x 165kg
I got a vid of the 165kg attempt and I think I've picked a weakness: my wrists. They wobble when I take the weight from the spotter. I'll have to work on that. Its very off-putting when you're trying to keep your set-up solid.

Rack Pull
Form just below the knee
Worked up to a 140kg triple off the floor.
5 x 140kg
5 x 180kg
3 x 220kg
1 x 240kg (strapless PR)
fail x 260kg
fail x 270kg (w/straps)
My CNS must have been a bit blasted after the bench session.

Incline DB Press
10 x 50kg
6 x 50kg
4 x 50kg
4 x 50kg
5 x 50kg

Superset
A1. Pullups
12 x bw
12 x bw
10 x bw

A2. Kneeling Cable Crunches
30 x 60 cocktail sausages (got bored)
20 x 70 cocktail sausages (got bored)
20 x 85 cocktail sausages (got bored)

Too many fails this session and I don't think I'm going to having much better sessions for the next few months, life is going to be very hectic for a while.

 

[PrinceVegeta]

Solid session man! awesome pb's man!

 

[ironheart]

dont worry about the failed attempts bro. you got two PBs, great job. looks like a real solid session overall.

 

[MarkoKoo]

Today's shithouse ME session:

Bench Press
20 x bar
10 x 40kg
8 x 60kg
5 x 80kg
5 x 100kg
3 x 120kg
1 x 140kg
4 x 150kg (Rep PR)
fail x 160kg
fail x 165kg
I got a vid of the 165kg attempt and I think I've picked a weakness: my wrists. They wobble when I take the weight from the spotter. I'll have to work on that. Its very off-putting when you're trying to keep your set-up solid.

Rack Pull
Form just below the knee
Worked up to a 140kg triple off the floor.
5 x 140kg
5 x 180kg
3 x 220kg
1 x 240kg (strapless PR)
fail x 260kg
fail x 270kg (w/straps)
My CNS must have been a bit blasted after the bench session.

Incline DB Press
10 x 50kg
6 x 50kg
4 x 50kg
4 x 50kg
5 x 50kg

Superset
A1. Pullups
12 x bw
12 x bw
10 x bw

A2. Kneeling Cable Crunches
30 x 60 cocktail sausages (got bored)
20 x 70 cocktail sausages (got bored)
20 x 85 cocktail sausages (got bored)

Too many fails this session and I don't think I'm going to having much better sessions for the next few months, life is going to be very hectic for a while.

You are the strong one

 

[El Freako]

Lower DE and assistance work...

Box Squats
2 x 2 x 100kg
2 x 2 x 110kg
2 x 2 x 120kg
5 x 140kg
3 x 160kg
Calling this dynamic work was laughable today, the bar was moving at a snails pace. I was definitely still toasted from yesterday's pulls. The plans I had made for GMs also flew out the window as my shoulders were totally beat up from holding the bar for squats. Thankfully I have a 5 day break from the gym coming up.

HS Supported High Row
10 x 40kg
10 x 80kg
5 x 100kg
5 x 150kg
3 x 5 x 200kg
6 x 200kg

Superset
A1. Pullups
10 x bw
10 x bw
9 x bw
7 x bw

A2. Rope Pushdowns
15 x 30 haddock
10 x 35 haddock
10 x 35 haddock
10 x 35 haddock

YTWLI Complex
2 x 10 x 5kg
Brutal, I normally only use 2.5kg plates.

Supersets
B1. Leg Extensions - boo, hiss, spit!
3 x 10 x 10 haddock

B2. Lying Leg Curls
3 x 10 x 8 haddock

C1. Hanging Reverse Crunches
15 x bw
12 x bw
12 x bw

C2. Plate Pinch-grips
4 x 10kg til failure.

Cardio
15mins on the bike.

 

[jonathan]

hehe I like those plate pinch grips.
do you throw them in the air and try grabbing them?

 

[El Freako]

hehe I like those plate pinch grips.
do you throw them in the air and try grabbing them?

That sounds like a recipe for broken toes...

 

[PrinceVegeta]

Nice session man, u def. deserve that 5 day break!