El Freako: Staying North of Vag

[El Freako]

and btw FUCK DOMS! HAA

Yes, fuck it, fuck it to HELL!!! :angrydude:

 

[PrinceVegeta]

Good squating there man!

 

[Big_Guns_Lance]

Heavy squats there man, and esp for the volume your doing

 

[El Freako]

Chest

Bench Press
5 x 120kg
3 x 140kg
2 x 140kg + 1 assist
3 x 130kg
3 x 130kg
3 x 130kg

Incline DB Press
8 x 45kg
6 x 45kg
6 x 45kg

Weighted Dips
10 x 10kg
10 x 10kg
10 x 10kg

Some shoulder rehab...

Abs
Superset
Cable Crunches
3 x 25 x 42.5kg

Weighted Knee Raises on Dip Bars
3 x 10 x 12.5kg

25mins mixed cardio
Not a great session as I was pretty low on energy.

 

[MarkoKoo]

Chest

Bench Press
5 x 120kg
3 x 140kg
2 x 140kg + 1 assist
3 x 130kg
3 x 130kg
3 x 130kg

Incline DB Press
8 x 45kg
6 x 45kg
6 x 45kg

Weighted Dips
10 x 10kg
10 x 10kg
10 x 10kg

Some shoulder rehab...

Abs
Superset
Cable Crunches
3 x 25 x 42.5kg

Weighted Knee Raises on Dip Bars
3 x 10 x 12.5kg

25mins mixed cardio
Not a great session as I was pretty low on energy.

GREAT session Freako

 

[DriDDeRz]

Chest

Bench Press
5 x 120kg
3 x 140kg
2 x 140kg + 1 assist
3 x 130kg
3 x 130kg
3 x 130kg

Incline DB Press
8 x 45kg
6 x 45kg
6 x 45kg

Weighted Dips
10 x 10kg
10 x 10kg
10 x 10kg

Some shoulder rehab...

Abs
Superset
Cable Crunches
3 x 25 x 42.5kg

Weighted Knee Raises on Dip Bars
3 x 10 x 12.5kg

25mins mixed cardio
Not a great session as I was pretty low on energy.

Awesome chest workout bro!! great amount of sets used for chest by not going overboard
heavy as press's incline and flat bench bro


Would of gotten a nice solid pump throughout the whole chest

im jealous of your bb press's :carduindisguise

 

[Lionheart]

Chest

Bench Press
5 x 120kg
3 x 140kg
2 x 140kg + 1 assist
3 x 130kg
3 x 130kg
3 x 130kg

Incline DB Press
8 x 45kg
6 x 45kg
6 x 45kg

Weighted Dips
10 x 10kg
10 x 10kg
10 x 10kg

Some shoulder rehab...

Abs
Superset
Cable Crunches
3 x 25 x 42.5kg

Weighted Knee Raises on Dip Bars
3 x 10 x 12.5kg

25mins mixed cardio
Not a great session as I was pretty low on energy.

You weak ass bitch..better do better next time.


jk.presses looking strong man.Keep up the good work

 

[mexiFRO]

Big numbers there. Keep it up.

 

[Bulkboy]

bench and incline db presses looking strong el freako

 

[El Freako]

Back

Weighted Chins
5 x 30kg
3 x 40kg
2 x 40kg
5 x 30kg
4 x 30kg
4 x 30kg

Bent Rows
10 x 60kg
8 x 80kg
6 x 100kg
6 x 100kg
6 x 100kg
6 x 100kg
6 x 100kg

WG Pullups
5 x bw
5 x bw
4 x bw
I had nothing left for these

I came back on my lunchbreak...
BB Shrugs
140kg x 6
160kg x 5
160kg x 7 (added straps)
160kg x 7
160kg x 7
160kg x 7

WG Pullups (again)
8 x bw
8 x bw
8 x bw

15min HIIT

 

[Skeptic]

huge chins big guy!!!

 

[miamiracing]

wat? a back session without deadlifts? whats wrong with you boy?

 

[El Freako]

wat? a back session without deadlifts? whats wrong with you boy?

Haven't done deads for nearly 2 months due to this squat cycle and since I'm restarting the intense cycle on Friday I want my lower back nice and fresh. Deads will be back after that, not to worry.

 

[Big_Guns_Lance]

Great chins and HUGE shrugs there big guy

 

[DriDDeRz]

Back

Weighted Chins
5 x 30kg
3 x 40kg
2 x 40kg
5 x 30kg
4 x 30kg
4 x 30kg

Bent Rows
10 x 60kg
8 x 80kg
6 x 100kg
6 x 100kg
6 x 100kg
6 x 100kg
6 x 100kg

WG Pullups
5 x bw
5 x bw
4 x bw
I had nothing left for these

I came back on my lunchbreak...
BB Shrugs
140kg x 6
160kg x 5
160kg x 7 (added straps)
160kg x 7
160kg x 7
160kg x 7

WG Pullups (again)
8 x bw
8 x bw
8 x bw

15min HIIT

Awesome workout bro! you put my bb shrugs to shame
heavy as bb rows bro!! ROW LIKE RONNIE COLEMAN
heaps of Weighted chins there good stuff man

 

[El Freako]

Arms

EZbar Curls
8 x 50kg
5 x 60kg, 3 x 50kg
8 x 50kg
8 x 50kg

Incline EZbar Tri Extensions
10 x 50kg
10 x 50kg
10 x 50kg

Machine Preacher Curls
12 x 35kg
12 x 45kg
Dropset
8 x 45kg, 6 x 35kg, 7 x 25kg, 8 x 20kg, 10 x 15kg

Cable Pulldowns
15 x 35kg
10 x 45kg
Dropset
10 x 45kg, 8 x 42kg, 6 x 35kg, 10 x 28kg, 10 x 21kg

 

[PrinceVegeta]

Nice arm training El freako! Strong weights being used!

 

[philosopher]

Hows it going with the smolov cycle?

 

[Bulkboy]

extremely solid bicep work, ur curls are very impressive, 60 kg for 5 is great the tricep extensions looks solid as well, no wonder ur bench is strong

 

[Big_Guns_Lance]

wow 60kg bicep curl for 5 reps, thats very impressive freako.