El Freako: Staying North of Vag

[El Freako]

Lower session today...

5/3/1 Squat
3 x 125kg
3 x 145kg
5 x 160kg
I totally did not want to be at the gym today and I definitely did not want to squat, and I absolutely did not want to squat out 5 reps with 160kg, but I got it out and fuck did it suck balls.

Good Mornings
3 x 8 x 100kg

Hanging Reverse Crunches
15 x bw
12 x bw
10 x bw

Pullups
12 x bw
10 x bw
9 x bw


Got in, got it done and got the fuck out. No cardio though.

 

[jonathan]

nice nice

 

[co05]

You got your prescribed reps and then some, even though you weren't feeling 100%. That's what 5/3/1's about.
Nice lifting, dude.

 

[Bulkboy]

good lifting freak, nice squatting and solid pullups as always we all have those days were u just feel like skipping a workout. the ability to get it done though is what separates u from the pack.

 

[ironheart]

thats what its all about. going in there and get the job done no matter what. you got in and even tho you would rather be somewhere esle, you stepped under the weight and got the reps. respect mate

 

[El Freako]

Upper session...

5/3/1 Bench
3 x 100kg
3 x 115kg
7 x 130kg
My shoulder started playing up towards the end of the reps.

HS Supported Row
5 x 100kg
5 x 130kg
3 x 5 x 140kg

Superset
A1. Cable Pushdowns w/ straight-bar
12 x 12 flamingos
12 x 14 flamingos
10 x 16 flamingos

A2. Machine Rear-delt Fly
12 x 9 flamingos
12 x 9 flamingos
9 x 9 flamingos

Cardio
15mins on the bike

Another got the fuck in, done and out session. I'm feeling so unmotivated this week. Luckily I have 6 days off ahead of me because I'm heading the Reading Festival over the long weekend. Hopefully I'll be more into it next week.

 

[jonathan]

damn what a bench press, 130 is my goal btw and you repped it out haha

 

[PrinceVegeta]

Nice 5/3/1 sessions man

 

[Bulkboy]

7 with 130 damn ive got some catching up to do... good session bro, sry to hear about ur shoulder, hope it gets better. also, huge rows!

 

[ironheart]

gotta get your motivation back mate. but still your pulling out some good sessions. strong benching as usual, shame about the shoulder tho, hope it heals up quickly.

 

[miamiracing]

hmm i smell fear in here. the bench is off the chain

 

[Comin_Up]

Well idk what kilos transfer to but i know its around double so thats some power on ya! Great workout and whats a flamingo if ya dont mind me askin

 

[Pickle]

Well idk what kilos transfer to but i know its around double so thats some power on ya! Great workout and whats a flamingo if ya dont mind me askin

a bit under 300lbs for 7 reps.

nice sessions benno. come cuddle me in bris already

 

[Bulkboy]

5 days since last update whats going on freak?

 

[Big_Guns_Lance]

^^ Mr fatboy went to Reading for the festival! Partygo er!

 

[El Freako]

Never fear Bulky, I'll be back at the gym tomorrow. Although I am feeling a bit worse for wear after freezing my ass off a festival for 4 days.

 

[Anabolicus]

I've been tracking your log since you started smolov. Really strong sessions you have there Freako. Looking forward for the next session.

 

[El Freako]

I've been tracking your log since you started smolov. Really strong sessions you have there Freako. Looking forward for the next session.

There'll be more Smolov in 2010 so keep checking in mate.

Today's Lower sesh...

5/3/1 Squat
5 x 135kg
3 x 155kg
4 x 170kg
Brutal.

Good Mornings
3 x 8 x 100kg

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

A2. Hanging Reverse Crunches
15 x bw
15 x bw
12 x bw
Ouch!

Cardio
20mins on the bike/trying not to puke

then later...
40mins on the bike and rowing while the missus did some boxercise.

 

[miamiracing]

thats some insane shit right here. dude drinking his brain out comes back after a horror week and still throws around 170 kilos like it would be a old rotten bread

gj ben

 

[Pickle]

nice session benno. could to have u back.when australia?