El Freako: Staying North of Vag

[Lionheart]

Brutal work bro...makes me vomit.Bench looking strong as always

 

[The_KM]

Yay! He's using the MM for his avatar haha.

Nice workout bro, the intensity you put into it shows. Solid work!

 

[El Freako]

Smolov Squat Cycle - Wk 1, Day 4

Squat rack was busy...
Machine Supported Row - Neutral Grip
10 x 63kg wu
5 x 119kg
4 x 124kg
3 x 4 x 119kg
3 x 119kg

Squats
2 x 8 x 80kg wu
10 x 3 x 135kg
Still not too hard but it was definitely not fun. I've got a massive bruise on my upper-back from the bar as well since I've thrown the sissy-pad away.

WG Lat Pulldown
10 x 56kg wu
3 x 6 x 91kg

DB Curl Dropset
10 x 12.5kg wu
10 x 20kg, 8 x 15kg, 8 x 10kg

Day off tomorrow, I'm going to enjoy it! I've also been doing a bit of reading on German Volume Training, I might try it out for the couple of weeks off during the switching phase.

 

[Lionheart]

Solid work freako.Looking massive in the avi btw

 

[Essensen]

Nice squats dude ... but i'm horrified to hear you just recently have thrown away the pussy-pad :greddy:

 

[philosopher]

sissy pads are for beach boys, real man dont use them so I'm glad youve stopped using it

Nice going there freako, keep it up

 

[El Freako]

Smolov Squat Cycle - wk 2 , day 1

Squats
2 x 10 x 80kg wu
4 x 9 x 120kg
This was murder today, I had to rack the bar for a quick 20sec breather on the last set before I could get out the last 2 reps. I'm not looking forward to todays session.

CG Press
10 x 60kg wu
3 x 100kg wu
2 x 3 x 130kg
2 x 130kg
2 x 130kg rest pause between reps.

Incline DB Press
10 x 42.5kg felt too light
2 x 8 x 45kg

Superset
Dips
15 x bw
12 x bw
12 x bw

Lateral Raises
12 x 12.5kg
8 x 12.5kg
10 x 10kg

A good session I felt, but I fear where this Smolov Cycle is going to take me.

 

[MarkoKoo]

Good workout mate! Heavy weights!

 

[Lionheart]

Strong workout bro.CG for big tris

 

[Big_Guns_Lance]

Great workout freako, killer CG strength there.

 

[The_KM]

Nice workout bro, solid weights on the CGBP.

 

[miamiracing]

great workou man, avi looks huge !!!

 

[El Freako]

Smolov Squat Cycle - wk 2 day 2

Squats
10 x 60kg wu
8 x 90kg wu
5 x 7 x 127.5kg
Harder but less painful than yesterday. 4 x 9 is by far the worst of the combinations.

Weighted Chins
10 x bw wu
8 x 22.5kg too light
3 x 32.5kg too heavy
5 x 27.5kg just right
4 x 27.5kg
3 x 27.5kg
5 x 20kg
4 x 20kg

Machine Supported Rows
3 x 10 x 77kg

Machine Preacher Curls
10 x 30kg
8 x 30kg
dropset
8 x 30kg, 5 x 20kg, 10 x 10kg (10kg was so light that it was worthless)
These were pretty weak, my arms were axed after the chins.

 

[Lionheart]

Strong chins bro.

 

[Rageking]

im getting nightmares just reading about your smolov squat

 

[El Freako]

im getting nightmares just reading about your smolov squat

And this is only the mesocycle, the intensive cycle is going to Armageddon.

 

[El Freako]

I've also got to keep an eye on my diet as I've lost weight since I started the squat cycle, I'm down to 81kg now. Luckily I'm really good at eating! :imcoolurnot:

 

[Rageking]

I've also got to keep an eye on my diet as I've lost weight since I started the squat cycle, I'm down to 81kg now. Luckily I'm really good at eating! :imcoolurnot:

then get the steaks out

 

[MarkoKoo]

I've also got to keep an eye on my diet as I've lost weight since I started the squat cycle, I'm down to 81kg now. Luckily I'm really good at eating! :imcoolurnot:

You skinny boy!

 

[El Freako]

Smolov Squat Cycle - wk 2, day 3

Squats
8 x 80kg
6 x 100kg
7 x 5 x 135kg

Bench Press
10 x 60kg
6 x 100kg
3 x 120kg
3 x 130kg
2 x 140kg
1 x 150kg +2 assists
1 x 150kg +2 assists

Incline DB Press
3 x 6 x 45kg

Cable Tricep Pulldowns
8 x 33.75kg
6 x 38.75kg
6 x 33.75kg
My tris were toast.