El Freako: Staying North of Vag

[El Freako]

Well I'm off to do my first sets of deadlifts in ages. You can expect me to be in traction next time you hear from me.

 

[El Freako]

Yesterday: Back/Bis/Calves/Abs

Deadlifts
10 x 60kg
6 x 140kg (fast and easy)
4 x 170kg
3 x 170kg
3 x 170kg
3 x 170kg
3 x 170kg

Wide-grip Pullups
10 x BW + 10kg
6 x BW + 10kg, 4 x BW
5 x BW +10kg, 4 x BW
8 x BW
8 x BW

Bent Rows
15 x 60kg
6 x 100kg
6 x 100kg
5 x 100kg
5 x 100kg
6 x 100kg

One-arm Machine Rows
10 x 49kg
8 x 49kg
10 x 42kg

Close-grip Pulldown to-the-chest
10 x 88kg
8 x 88kg
7 x 88kg

Hammer DB Curls
8 x 25kg
8 x 25kg
8 x 25kg

Reverse-grip Curls
15 x 20kg
12 x 25kg
15 x 25kg

Cable Crunches
20 x 31.25kg
25 x 33.75kg
25 x 33.75kg

Workout went very well. In my last 3 deads sets each final rep was a real struggle, especially with the grip. Bent rows were a little weaker than normal but it's normally my first exercise and I usually only do 2-3 reps. CG pulldowns gave me a great burn at the end of the back set.

 

[Rocky]

For a first time in ages that's some solid weight. Looks real good.

 

[El Freako]

I was up to 200kg so its a bit of a drop unfortunately. I'm not going to try and rush it back up either because I don't want to aggravate my back again.

 

[philosopher]

Did you used the hook grip? If not you could try that to get a better grip. Nice weight btw

 

[El Freako]

I need to get me some straps, I've never used a hook-grip before.

 

[Braaq]

Good deads bro, and impressive bicep strength after your back workout.

 

[El Freako]

Yesterday: Chest/Tris/Abs

Bench Press
15 x 60kg
10 x 100kg
4 x 130kg (was really happy with this set, I might have even had a 5th in me but I wanted to hit 140kg)
140kg x 4 (2 assists)
140kg x 3 (2 assists)
130kg x 5 (3 assists)

DB Incline Press
6 x 45kg
7 x 42.5kg
8 x 42.5kg
8 x 42.5kg (2 assist)
8 x 42.5kg (3 assist)

DB Flies
7 x 30kg
6 x 30kg
8 x 27.5kg

Machine Press
7 x 105kg
8 x 98kg
Dropset
6 x 91kg
6 x 73kg
7 x 59kg
10 x 45kg

Dips
12 x
12 x
10 x
12 x
12 x

Skullcrushers
6 x 42.5kg
8 x 37.5kg
8 x 37.5kg

Rope Cable Tri Extensions
8 x 28.75kg
10 x 26.25kg
15 x 23.75kg

Close Grip Cable Tri Extensions
10 x 38.75kg
10 x 38.75kg
Dropset
10 x 38.75kg
8 x 33.75kg
8 x 28.75kg
10 x 23.75kg
15 x 18.75kg

Superset
Crunches
30 x
30 x
Reverse Crunches
15 x
10 x

I normally do chest on Mondays but since I did back first this week I really noticed that mymy chest session suffered a bit as I wasn't fresh from the weekend. This has made me think about re-doing my split so that my major bodyparts (chest and back) get the most energy. eg...
Monday: Chest/Tris/Calves/Abs
Tuesday: Shoulders/Legs
Wednesday: Calves/Abs/Cardio!!!
Thursday: Back/Bis/Traps
Friday: Arms/Forearms/Calves/Abs

or

Monday: Back/Bis/Calves/Abs
Tuesday: Shoulders/Legs/Traps (
Wednesday: Calves/Abs/Cardio!!!
Thursday: Chest/Tris/Abs
Friday: Arms/Forearms/Calves/Abs

Calves and abs is never more than 3 exercises so its not a big energy drainer and I'm going to continue double dosing my arms as I'm starting to notice the results especially in my tris. My bicep heads need a bit more work though. I'm also going to be hitting my shoulders a bit more because I feel they're lagging a bit and my legs really don't need any more size because then my jeans won't fit. All I care about my legs is my squat strength.

I think I'm going to start stripping my number of exercises back soon once I workout which work best and might try out another push/pull split in a month or so.

 

[Mikew]

Nice deads, but as I am a preacher against straps (for deadlift) I urge you to try without them. You will develop an overall strong grip fast that will help you in every other exercise.

 

[Lionheart]

Strong benching and deads freako.Nice workouts

Nice deads, but as I am a preacher against straps (for deadlift) I urge you to try without them. You will develop an overall strong grip fast that will help you in every other exercise.

Have to agree here.

 

[El Freako]

I generally avoid using straps as a rule but they're hella handy on those last few sets when your grip is just giving out. I'd only use them for a last heavy set or 2 of deads really... and shrugs.

 

[Mikew]

I generally avoid using straps as a rule but they're hella handy on those last few sets when your grip is just giving out. I'd only use them for a last heavy set or 2 of deads really... and shrugs.

That, I can agree on

 

[ironheart]

great sessions freako. strong back session and impressive biceps strenght after a back session like that. strong beching in the latest session too. lots of volume and big weights in both sessions. keep up the good work mate.

 

[El Freako]

Today: Shoulders/Bis

DB Shoulder Press
20 x 15kg
20 x 15kg
8 x 35kg
6 x 35kg
5 x 35kg, 3 x 30kg
5 x 35kg, 4 x 30kg
10 x 30kg

Behind-the-neck Smith Machine Shoulder Press
15 x 30kg
12 x 40kg
10 x 45kg
8 x 45kg
7 x 45kg
8 x 40kg

Lateral Raises
10 x 15kg
10 x 15kg
10 x 15kg

Upright Row
12 x 50kg
10 x 60kg
8 x 60kg
8 x 60kg
8 x 60kg

Machine Rear Delt Flies
15 x 56kg
10 x 63kg
8 x 70kg
6 x 70kg
Dropset
5 x 63kg
4 x 56kg
5 x 49kg
6 x 42kg
6 x 35kg

Ezy-Bar Curl
8 x 52.5kg
8 x 52.5kg
6 x 52.5kg, 4 x 42.5kg
5 x 52.5kg, 4 x 42.5kg
4 x 52.5kg, 4 x 42.5kg

Preacher DB Curls
13 x 10kg
10 x 10kg
10 x 10kg

Cable Rope Curls
10 x 24.25kg
10 x 21.75kg
Dropset
10 x 19.25kg
10 x 16.75kg
12 x 14.25kg
15 x 11.75kg

Today was a killer session, I walked out of the gym pumped up like a balloon and really pleased with myself. The only negative was a bit of pain in my right scapula region after the behind the neck presses but that subsided eventually. I'll have to make sure I go easy on them in the future until I'm totally comfortable with them. Shoulders and Bis is a great combo so I might stick with it.

 

[Braaq]

Great session bro, I agree shoulders and bi's are a good mix, that or triceps. It took me a while to get comfortable with behind the neck presses, just take your time and don't jump into the crazy weights right away. Keep it up

 

[high_five]

Great session bro. Keep up the hard work.

 

[Rocky]

I'll say it was a killer session. Check out all those sets and big weight throughout too.
I agree with you on the use of straps - I just use them for the last heavy sets. As much as I'd like a better grip I'm not going to forsake back strength cos of my grip giving out if I don't use them.

 

[El Freako]

Cheers for comments fellas, you're making me feel loved

Today: Legs/Tris/Calves
Ass-To-The-Grass Squats
15 x 60kg
8 x 100kg
6 x 130kg
4 x 140kg
3 x 140kg
2 x 145kg
2 x 145kg
(Last 2 sets weren't quite ATG but were at least parallel)

Leg Extensions
10 x 102kg
8 x 119kg
8 x 119kg

Leg Curls
10 x 60kg
7 x 70kg
8 x 65kg

Leg Presses
15 x 200kg
15 x 200kg

Overhead Ezybar Extensions
12 x 32.5kg
8 x 42.5kg
8 x 42.5kg
8 x 42.5kg
9 x 37.5kg
8 x 37.5kg

Overhead DB Extensions
15 x 12.5kg
10 x 15kg
10 x 15kg

Dips
5 x 15 x Bw
(too easy...but it still hurt)

Close Grip Cable Pulldowns
12 x 41.25kg
8 x 48.75kg (whole stack)
8 x 48.75kg

Rope Cable Pulldowns
8 x 21.25kg
15 x 16.25kg
12 x 16.25kg

Standing Calf Raises
15 x 88kg
15 x 88kg
12 x 88kg

Good session but I'm going to avoid doing tris after shoulders in the future, to much discomfort in the overhead movements.

New split starting next week. Opinions and criticisms?
Mon: chest/calves
Tue: shoulders/bis
Wed: rest/calves
Thu: back/forearms
Fri: legs/tris/calves
(abs and cardio most days, time permitting)

Wednesday will essentially be cardio followed by a few calf sets.

 

[Mikew]

As you said it yourself, killer sessions.

And yea, I try to avoid doing any kind of pressing movements after I have trained tris. Dont wanna drop the weight on your head now do ya

 

[Rocky]

Lot of sets there. Strong squating. You certainly do a lot of work on your tris.