El Freako: Staying North of Vag

[Big VIC]

Great bench work and overall chest workout keep up the good work buddy

 

[El Freako]

Yesterday: Legs and Tris

Squats
15 x 65kg
6 x 105kg
fail x 165kg
fail x 165kg
2 x 140kg
2 x 140kg
5 x 120kg
5 x 120kg
I've been feeling a little under the weather all day and I think this contributed to my 2 initial failures. Today is rest day so hopefully a little time off will have me recovered for deads tomorrow.

Superset
Leg Curls
10 x 70kg
8 x 70kg

Leg Extensions
12 x 119kg
10 x 119kg

Weighted Dips
10 x bw
10 x 20kg
12 x 40kg
9 x 50kg
8 x 50kg
10 x 40kg
8 x 40kg
I was getting some funny looks while doing my dips, I think I scared some people with my awesomeness. Obviously they'd never seen someone with 50kg balls before. Considering my shitty squatting attempts I was pretty stoked with my dips.

CG Cable Pulldowns
15 x 48.75kg
15 x 48.75kg
12 x 48.75kg

Rope Cable Pulldowns
15 x 18.75kg
12 x 18.75kg
12 x 16.25kg

I came away pretty cranky about my leg session but with a killer tri pump so it kind of balanced out. Hopefully next week I'll be able to pull of the 165kg on the squat.

 

[Big_Guns_Lance]

Hey man, great leg session, those squats are cool. and those dips are fuking awesome aswell! keep it man

 

[Lionheart]

Huge dips man.Sorry to hear about failing in the squats.Youll get them next time

 

[El Freako]

Lance and Lionheart: cheers blokes. I'll be back at those squats next week with a vengeance. I'm thinking of changing my training protocol for them soon when I go to my intended push/pull routine. Either 5x5 or pyramiding. I really want to make some big gains in my core compound lifts (bench, deads, squats).

 

[Bulkboy]

5x5 is pretty good, then again so is pyramiding, if done correctly, anyways, that last session was incredible man, squats were good, but those dips, holy moly macaroni, that is sick!!!

 

[bambam55]

I'm a big fan of the 5x5, but I wont be doing it again anytime soon because I did it so much last year. You should look into the smolov, its pretty hardcore but its a great program for strength

 

[philosopher]

Nice dips m8, keep up the good work

 

[mexiFRO]

Good sessions and good numbers, bud!

 

[ironheart]

dont worry about the squats man. just gotta keep pushing and you'll be repping that weight soon. and those are some hardcore dips man. good work mate

 

[El Freako]

Yesterday: Back

Deadlifts
15 x 60kg
6 x 100kg
3 x 140kg
fail x 205kg
fail x 195kg
1 x 195kg
fail x 195kg
1 x 180kg
1 x 180kg
fail x 190kg
I'm going to have to rename this log "Freako's Log of Epic Failure" soon. I know I'll get that 205kg soon but I want it NOW!!! Either way my lower back was axed afterwards.

Dorian Rows
8 x 90kg (easy)
8 x 90kg (easy)
8 x 100kg
7 x 100kg
5 x 110kg, 3 x 90kg
Great lat pump after these.

WG Pullups
8 x bw + 7.5kg
6 x bw + 7.5kg, 1 x bw
6 x bw + 5kg
6 x bw
4 x bw
No strength left whatsoever after the rows.

CG Pulldowns to-the-chest
10 x 70kg
10 x 70kg
10 x 70kg

Damn those deads! :angrydude:

 

[Bulkboy]

hey man dont sweat the deads, ull get that 205 kg soon enough, did u use straps this time?

anyways, superb lifting throughout the entire session rowing 110 kg for yates row after deads is freaky

 

[El Freako]

Still no straps unfortunately. I'd really like to pass 200kg without straps and then only use the straps for extra reps.

 

[El Freako]

Yesterday: Shoulders and Bis

DB Shoulder Press
15 x 15kg
10 x 25kg
8 x 40kg
6 x 40kg + 2 assist
6 x 35kg + 3 assist

BTN Smith Presses
8 x 50kg
8 x 45kg
8 x 40kg

Lateral Raises
15 x 12.5kg
15 x 10kg

Upright Rows
10 x 60kg
8 x 60kg

Rear Delt Rows
8 x 60kg
12 x 50kg

Seated Rear Delt Flies
15 x 12.5kg
13 x 12.5kg

Ezy Bar Curls
6 x 57.5kg
3 x 57.5kg, 3 x 52.5kg
6 x 52.5kg

DB Preacher Curls
12 x 10kg
12 x 10kg

A good quick session. I had a great pump afterwards and I'm still feeling it in the rear delts the morning after.

 

[Daniel Andersson]

Yesterday: Back

Deadlifts
15 x 60kg
6 x 100kg
3 x 140kg
fail x 205kg
fail x 195kg
1 x 195kg
fail x 195kg
1 x 180kg
1 x 180kg
fail x 190kg
I'm going to have to rename this log "Freako's Log of Epic Failure" soon. I know I'll get that 205kg soon but I want it NOW!!! Either way my lower back was axed afterwards.

Dorian Rows
8 x 90kg (easy)
8 x 90kg (easy)
8 x 100kg
7 x 100kg
5 x 110kg, 3 x 90kg
Great lat pump after these.

WG Pullups
8 x bw + 7.5kg
6 x bw + 7.5kg, 1 x bw
6 x bw + 5kg
6 x bw
4 x bw
No strength left whatsoever after the rows.

CG Pulldowns to-the-chest
10 x 70kg
10 x 70kg
10 x 70kg

Damn those deads! :angrydude:

Just keep pushing Freako and you'll have 205kg soon.
Sweet looking session

 

[Daniel Andersson]

Yesterday: Shoulders and Bis

DB Shoulder Press
15 x 15kg
10 x 25kg
8 x 40kg
6 x 40kg + 2 assist
6 x 35kg + 3 assist

BTN Smith Presses
8 x 50kg
8 x 45kg
8 x 40kg

Lateral Raises
15 x 12.5kg
15 x 10kg

Upright Rows
10 x 60kg
8 x 60kg

Rear Delt Rows
8 x 60kg
12 x 50kg

Seated Rear Delt Flies
15 x 12.5kg
13 x 12.5kg

Ezy Bar Curls
6 x 57.5kg
3 x 57.5kg, 3 x 52.5kg
6 x 52.5kg

DB Preacher Curls
12 x 10kg
12 x 10kg

A good quick session. I had a great pump afterwards and I'm still feeling it in the rear delts the morning after.

Strong stuff

 

[Rocky]

Sessions look really good. Despite not getting the 205 on deads there were some solid lifts there and still strapless which is impressive.
Delt work looked as mighty as ever!

 

[Hypocrisy86]

awesome work bro, especially for those arms
awesome strapless deads as well
!!

 

[El Freako]

My forearms have been aching all week from all those deads attempts. Hopefully my grip is getting stronger...

Chest this afternoon, can't wait!!!

 

[El Freako]

I'm a big fan of the 5x5, but I wont be doing it again anytime soon because I did it so much last year. You should look into the smolov, its pretty hardcore but its a great program for strength

I just looked up Smolov... I'm a little scared now .

Is it just for squats?