El Freako: Staying North of Vag

[El Freako]

cuddles in australia???? want to get together for a session?

Or drinks?

Session, drinks then cuddles?

I'll be in contact on Facebook.

3-lift session today...

Squats
20 x bar
10 x 60kg
5 x 100kg
3 x 140kg
1 x 160kg
1 x 180kg
fail x 200kg
Bombed on my final lift today which was gay. I'm blaming my brother for calling me mid-session and arguing with me about suits for his wedding. Totally put me off. The 180kg single was easy.

CG Bench
3 x 5 x 120kg
2 x 4 x 130kg
A good benching session considering it was after squats. My form was nice and tight.

Sumo Deadlift
10 x 60kg
5 x 100kg
3 x 140kg
3 x 180kg
3 x 200kg
Solid pulls. I think sumo might be my new stance of choice as it compensates well for my short (bench-perfect) arms.

Superset
A1. Pullups
17 x bw Rep PR for current bodyweight
8 x bw
7 x bw
I was toasted after the first set of these. Good form on all sets though.

A2. Hanging Reverse-crunches
15 x bw
10 x bw
10 x bw

Now time to pack!!!

 

[Skeptic]

I can totally see me catching your squat

 

[El Freako]

As mentioned, you have from now until the end of November to work on it. My training regime is going to be all over the place for a while.

 

[Big_Guns_Lance]

Awesome squatting, pressing and deads

btw, phones arent alllowed in gyms, you should know that big guy. If you phone wasn't there your probably would have got that 200.

 

[Skeptic]

As mentioned, you have from now until the end of November to work on it. My training regime is going to be all over the place for a while.

I should be able to get that shit crackin by then!!!

 

[El Freako]

I should be able to get that shit crackin by then!!!

I will pwn you toot-sweet when I'm back in action though.

 

[Skeptic]

We'll see

I finally got some chalk. We'll see how the gym people like it.

 

[El Freako]

We'll see

I finally got some chalk. We'll see how the gym people like it.

Bag or block? And have you got a good belt yet?

 

[Skeptic]

I've had a decent belt for awhile.

I got block chalk. I got a heap for cheap.

 

[Bulkboy]

great benching freak. impressive cg press there. grats on the pullup pr as well. its a wonder that u manage to drag ur fat ass over the bar that many times

 

[El Freako]

Just did a quick session at my bro's gym.

Incline Bench
10 x 40kg
10 x 60kg
5 x 80kg
5 x 100kg
9 x 120kg
6 x 120kg

DB Press
10 x 50kg
7 x 50kg

Deadlift
1 x 180kg (sumo, too uncomfortable)
2 x 180kg (conventional, grip gave out)
3 x 180kg (conventional)
I was pulling raw as dogs balls, no belt or chalk, and I discovered that this is much harder when doing sumo for some reason (possibly because I am not as used to sumo)

Pullups
15 x bw
10 x bw
8 x bw
8 x bw
6 x bw

I tried to do some abs but couldn't find a good enough set up to do heavy work and couln't be fucked to go for high reps.

 

[PrinceVegeta]

Nice short session man, strong inclines

 

[El Freako]

Did a quick FB session today at a crappy gym in my old home town.

Squats
10 x bar
5 x 60kg
5 x 100kg
5 x 120kg
3 x 140kg
2 x 3 x 160kg
Raw as dogs balls, not even a belt and with a closer stance than usual because my hips were hurting.

Leg Curls
3 x 10 x 70kg

Supersets
A1. DB Press
8 x 50kg
7 x 50kg
9 x 50kg

A2. Pullups
12 x bw
10 x bw
13 x bw
I have no idea where those last reps in the last 2 sets came from.

B1. Standing Cable Crunches
3 x 10 x full stack (100kg?)

B2. Cable Pushdowns
10 x 50kg
12 x 70kg
12 x 70kg

YTWL Complex
2 x 10 x 5kg

I tried to do some cardio but was too rooted to get more than 5 mins out.

 

[PrinceVegeta]

Nice session man

 

[Bulkboy]

good session bro heavy squatting and db presses. also nice work on the pullups, solid amount of reps for 3 sets

 

[Pickle]

nice raw sessions benno. come and dance with me

 

[co05]

Awesome session man

 

[El Freako]

Fullbody session today.

Deadlift
4 x 180kg
4 x 3 x 180kg
Good pulls, and I think I managed to give all the oldies training at the gym heart palpitations each time I put the bar down.

CG Bench Press
5 x 3 x 140kg

Supersets
A1. Leg Press
3 x 8 x 280kg

A2. Bench-supported DB Row
3 x 8 x 40kg

B1. Incline Bench Press
10 x 90kg
8 x 90kg
7 x 90kg

B2. Pullups
12 x bw
10 x bw
7 x bw

Standing Cable Crunches
12 x 100kg
2 x 10 x 100kg

30mins mixed cardio.

 

[Pickle]

lol at the heart palpatations for the oldies. this means u gave them to yourself yeah? great full body work freako. definately not dusty

 

[Bulkboy]

good deadlifting mate, and as always very impressive pressing. 140 kg on the close grip is good stuff for sure ive always found my strenght doesent vary too much from close grip bench vs regular bench, only like 10 kg max. how about u, how much does it deviate would u say?