El Freako: Staying North of Vag

[lifterdead]

Nice Squat man.

This is a de-load week?

 

[El Freako]

Didn't get back to the Gold Coast til late on Monday so had to do squats and MPs together on Tuesday.

5/3/1: cycle 3, week 1
Squats
5 x 110kg
5 x 130kg
8 x 145kg
A decent start to the cycle.

Military Press
5 x 60kg
5 x 70kg
5 x 75kg
Doing any max effort exercise after squats is a very bad idea.

More Squats
5 x 10 x 100kg

And out!

Did assistance today, DB Presses with 50kgs for 12, 8, 5, 5 then back and arms. Finished with some barbell rape complexes.
15 squats, 5 Mps, 10 zercher squats, 10 rows, 10 RDLS, 10 shrugs, 20 pushups, 10 straight-leg sit-ups.
1 x 40kg
2 x 50kg

Now I feel like dying.

 

[Pickle]

dont die, you havent even given me suprise butt sex. nice session shorty

 

[PrinceVegeta]

solid session there benny boy, those complexes wouldve killed me for sure!

 

[Big_Guns_Lance]

Nice MP's freako.

 

[FinnGasolin]

Haha, nice complex dude. I really like doing complexes - can't tell if we have that in common!

 

[El Freako]

My last 2 sessions...

5/3/1: cycle 3, week 1
Deadlift
5 x 140kg
5 x 165kg
7 x 185kg
I still felt that I had more in me but my hams were still so tight from squats and complexes and I was very worried about injury. Thankfully I emerged unscathed.

Cable Pull-throughs
5 x 10 x who cares
Kept my assistance light-weight.

Hanging Leg Raises
50 reps

Cardio: 30mins

Today...

Bench Press
5 x 100kg
5 x 115kg
6 x 130kg
Still not happy with reps but at least they're not going backwards. Maybe one more cycle before I reset...

Dips
20 x bw
15 x 10kg
12 x 20kg
8 x 30kg
7 x 30kg
5 x 30kg
Acceptable.

Kroc Rows
23, 14, 12 x 40kg
Pissweak effort today. Back still toasted from Wednesday I think.

Superset
A1. Pullups
12, 6, 5

A2. Cable Pushdowns
12, 10, 11

YTLW Complex
2 x 10 x 2.5kg

New gym-trial next week!

 

[tim290280]

I love gym trials. It is like a free invite to abuse facilities before they ask you not to come back.

I remember asking at my last trial if the gym had a decent lifting platform and bumper plates. They looked at me funnily so I explained they were good for dropping weights from overhead with. One of their people followed me around the gym for the week just in case I did decide to do any C&J's.

 

[Pickle]

great session benno, ur getting ur strength back, i love it

 

[Bulkboy]

good deads and benching freako. solid work. liking the dips as well.

 

[Big_Guns_Lance]

Great bench press and dips shorty.

 

[JoaoT]

Another great log. This gives me more desire to start my training

Keep up strong!

 

[El Freako]

Bulky and Lance: its been a while since I've hit dips seriously but it feels good to be doing them again. Once I get a dip belt sorted I'm going to aim for repping 60kgs like I used to when I competed with Rocky.

Everybody: Cheers for the support.

5/3/1: cycle 3, week 2
Squats
3 x 120kg
3 x 140kg
6 x 155kg
Another good effort because I still felt I could have done another. If I'd had a spotter I might have even been able to try 2 more.

More squats
4 x 10 x 100kg
15 x 100kg
I finished with 15 just to prove to all the curl-monkeys and housewives around me that I was better than them. My company at the gym was very depressing today.

GHRs
2 x 12 x me
9 x me
I'd forgotten how much these fucking hurt!

Hanging Leg Raises
50 reps.

My strength is still slowly coming back, and this is despite the fact that my legs are in constant agony with cramps and muscle aches. My wife keeps on complaining that she didn't want to marry such an old man.

MPs today.

 

[Skeptic]

Set up the sissy bars and push through the other two reps lol.

 

[Pickle]

contant aches and old men? sounds like good work too me. now use ur walking stick and walk to my house for a session and we can get 2 more together. no homo

 

[Bulkboy]

good effort on the squats there freak. im pleased to say that i beat u with 1 rep on my 155 kg set last week

 

[PrinceVegeta]

Awesome leg sessions there man, strong squats, gettin back to the good ol days are we?


P.S., can i join u and pickle?

 

[El Freako]

What I can remember of this past week's training...

5/3/1: cycle 3, week 2
Military Press
Worked up to 5 x 82.5kg

Also hit DB Press
10, 8, 6, 6, 7 x 50kg

Deadlift
Worked up to 4 x 195kg (gay)
Had grip failure due to super-smooth bars. Stupid health-clubs and their smooth-palmed clientele. I could have got a few more easily.

Also Good Mornings
5 x 5 x 100kg

Zercher Squats
5 x 8 x 80kg

On Wednesday I did a curls and delts session with all the other monkeys. This was the only highlight
EZ Bar Curl
5 x 5 x 60kg

I'll be glad to be out of this current gym. Its so depressing, housewives and curl-monkeys everywhere. I actually watched 7 guys do a curl session together. 1 would do the exercise while the other 6 just sat and talked shit. I wanted to club them all to death for wasting oxygen.

 

[Skeptic]

There is 1 rough bar for both Carseldine and Chermside gyms hahaha Its terrible!

Nice work though!

 

[PrinceVegeta]

Lol, i know the feelin BEN, i have a group of like 5 teenagers working out every otherrday and doing the exact same thing lol, curls curls and chest and maybe some delts , so fuckin annoying. There was this one time they were kicking around a swiss ball like a football, and they were doing next to the pulldown machine i wanted to use. So i started walknig over there and gave them the nasty look and they ran to the other side of the gym lol, one even tripped over the ball hahahaha