El Freako: Staying North of Vag

[Samoan-Z]

Great work man I'll have to try that super setting shit after my Power cycle ends.

 

[Big_Guns_Lance]

Awesome strength in the hammer seated press man! good job

 

[PistolPete]

Aren't the hammer strength press machines the greatest?? I wish my gym had them...
All those rows and presses must have made you so top heavy!! Great workout!

 

[El Freako]

Aren't the hammer strength press machines the greatest?? I wish my gym had them...
All those rows and presses must have made you so top heavy!! Great workout!

Top heavy is my middle name

 

[El Freako]

Just a short 30min session today...
Holocaust Session 2b

Supersets
A1-Military Press
15 x 20kg
10 x 45kg
5 x 65kg
5 x 70kg
5 x 75kg
5 x 75kg
5 x 75kg
5 x 75kg
4 x 75kg
4 x 75kg
3 x 75kg
3 x 75kg

A2-Rear Delt Fly
5 x 15kg
5 x 15kg
5 x 20kg
5 x 20kg
5 x 20kg
5 x 20kg
5 x 20kg
5 x 20kg
4 x 20kg
4 x 20kg
My right shoulder was killing after the MPs so I decided against doing the accessory superset. I think I might pass on heavy shoulder work for a while and do some shoulder rehab for a while.

 

[DriDDeRz]

holy moly..... check out all those sets no wonder your right shoulder was killing you after the MP's
some nice weight goign almong there bro

 

[Samoan-Z]

Nice looking lifts man, very nice. should prolly just go real light for insane reps to work the muscle and leave pressure off the shoulder joints.

 

[El Freako]

Holocaust Session 2c

Supersets
A1-Incline EZbar Tri Extensions
5 x 45kg
5 x 50kg
5 x 50kg
5 x 55kg
5 x 55kg
4 x 60kg
4 x 60kg
3 x 60kg
3 x 60kg
3 x 60kg
A2-EZbar Curls
5 x 50kg
5 x 60kg
5 x 60kg
5 x 60kg
5 x 60kg
5 x 60kg
5 x 60kg
5 x 65kg
5 x 65kg
4 x 65kg
The heavy curls felt awesome!

Didn't have time for the accessory superset this time. I suck at time management, big time!

 

[Samoan-Z]

Nice arm workout, Time should never really matter as long as you got the pump and workout you were looking for unless you are on sceduled then...eh.

 

[El Freako]

Nice arm workout, Time should never really matter as long as you got the pump and workout you were looking for unless you are on sceduled then...eh.

I was on my lunchbreak and had to get back to work.

 

[Rocky]

Check out those sets! HUGE volume and still with damn fine weight! Looking real good Freako.

 

[El Freako]

Holocaust Session 3a

Superset
Bench Press
3 x 130kg
3 x 130kg
3 x 130kg
3 x 130kg
3 x 130kg
3 x 130kg
3 x 130kg
3 x 130kg
2 x 130kg + 1 assist
2 x 130kg + 1 assist

Weighted Chins (Neutral Grip)
3 x 30kg
3 x 30kg
3 x 30kg
3 x 30kg
3 x 30kg
3 x 30kg
3 x 30kg
2 x 30kg
2 x 30kg
1 x 30kg
8 x bw
I strained the fuck out of my left tri in the last set on the bench, my arms were still aching from yesterday's session.

 

[miamiracing]

Holocaust Session

nice workout.. i love the bench man.. wish i could move that heavy ass weight

 

[Samoan-Z]

Nice one... alot of sets on the bench looking good.

 

[Rocky]

Well you certainly won't look like a victim of the holocaust pushing weight like that for all those sets. Hope the tri gets better quick. Nice going.

 

[El Freako]

Smolov squats intensive cycle starts on Wednesday, pray for me.

Intense wk 1
22/10/2008
3x 114kg
4x 131kg
3x4x 149kg
5x 149kg

24/10/2008
3x 105kg
3x 123kg
4x 140kg
3x 158kg
2x5x 149kg

27/10/2008
4x 114kg
4x 123kg
5x4x 140kg

Intense wk 2
29/10/2008
4x 105kg
4x 123kg
4x 140kg
3x 158kg
2x4x 158kg

31/10/2008
3x 114kg
3x 131kg
3x 149kg
3x3x 158kg
3x 166kg

3/11/2008
3x 114kg
3x 131kg
4x 149kg
4x5x 158kg

Intense wk 3
5/11/2008
3x 105kg
3x 123kg
3x 140kg
5x5x 158kg

7/11/2008
3x 105kg
3x 123kg
3x 140kg
2x3x 166kg

10/11/2008
3x 114kg
3x 131kg
3x 149kg
4x3x 166kg

Intense wk 4
12/11/2008
3x 123kg
4x 140kg
5x5x 158kg

14/11/2008
3x 123kg
3x 140kg
4x3x 166kg

17/11/2008
3x 131kg
4x 158kg
3x4x 166kg

 

[Samoan-Z]

Pfft want mercy go to church, this is Muscle Mecca suck it up and write your logz lol.

 

[El Freako]

Pfft want mercy go to church, this is Muscle Mecca suck it up and write your logz lol.

The gym is my church mate and I do a lot of praying there, but iron is an unforgiving god .

 

[Samoan-Z]

^^ thats sig worthy.

 

[Lionheart]

I wish you good luck Freako ,but i think you will die or atleast bleed from anal..:carduindisguise