El Freako: Staying North of Vag

[El Freako]

Smolov Intense Squat Cycle - wk 1, day 3

Squats
4 x 115kg
4 x 120kg
5 x 4 x 140kg
Quads are feeling rock solid now.

Abs

Superset
Cable Crunches
3 x 20 x 48.75kg

Weighted Knee Raises on Dip Bars
12 x 15kg
10 x 15kg
6 x 15kg, 6 x bw
It was agonising every time I sneezed for the rest of the night.

Calves

Standing Calf Raises
10 x 106kg
10 x 106kg
8 x 106kg
Its been a while since I did calves and it showed. This was hard.

 

[Samoan-Z]

Nice session, getting bigger.. and maybe badder?

 

[Big_Guns_Lance]

Nice workout Freako, heavy squats there.

 

[El Freako]

Chest/Back

A1.Hammer Strength Bench Press
5 x 155kg
5 x 175kg
5 x 175kg
3 x 175kg
3 x 175kg

A2.Ghetto DB Row
5 x 55kg
5 x 55kg
5 x 55kg
5 x 55kg
5 x 55kg
Our DBs only go up to 45kg so I had to tie a 10kg DB to the handle of the 45kg DB with a strap that was lying around the gym. It made it twice as difficult because the smaller DB kept on bouncing around as I went through the movement.

B1.Incline DB Press
8 x 40kg
8 x 42.5kg
8 x 45kg
I should have started with the 45kg DB from the beginning.

B2.WG Pullups
12 x bw
6 x bw
8 x bw (wtf?)

Shoulders

C1.Lateral Raises
15 x 10kg
15 x 10kg
15 x 10kg

C2.Upright Rows
15 x 50kg
12 x 50kg
12 x 50kg

Finished with 15mins on the treadmill. I'm going to need to get back into my cardio, I'm feeling squishier than usual in my midsection.

 

[PrinceVegeta]

Good looking session!!

 

[Lionheart]

Strong squats and those presses pure awesome bro.

 

[miamiracing]

damnit man.. bench is heavy as hell!!!

 

[El Freako]

damnit man.. bench is heavy as hell!!!

Its a lot easier on the Hammer Strength bench. I wish I could lift that much in free weight.

 

[El Freako]

Saturday: Smolov Intense Squat Cycle - Wk 2, day 1

Squats
3 x 105kg
4 x 120kg
4 x 140kg
3 x 155kg
2 x 4 x 155kg
This felt relatively easy this time. No loss of form at all when the reps got harder.

Arms

A1.CG Presses
5 x 110kg
5 x 120kg
5 x 120kg
4 x 120kg
3 x 120kg

A2.EZbar Curls
5 x 60kg (too easy)
fail x 70kg
5 x 65kg
5 x 65kg
4 x 65kg
5 x 65kg

A relatively short session, felt good though.

 

[miamiracing]

great work man.. you will be the biggest dude in the gym very soon!!

 

[PrinceVegeta]

Nice session Freako!

 

[El Freako]

great work man.. you will be the biggest dude in the gym very soon!!

I'm happy with being the strongest

 

[Samoan-Z]

I'm happy with being the strongest

Feels good to have that title eh? I love that shit I walk in the gym and instantly all eyes hit me how much is he gonna lift today lol I love that feeling.

Keep it up bud!

 

[Rocky]

Short but very sweet sir. All big lifts and sounded like they weren't too hard for you either!

 

[Daniel Andersson]

Really solid stuff freako!
Awesome presses!

 

[Big_Guns_Lance]

Great stuff on those squats and awesome strength in the ez bar curls.

 

[El Freako]

Smolov Intense Squat Cycle - wk 2, day 2

Squats
3 x 115kg
3 x 130kg
3 x 145kg
3 x 3 x 155kg
3 x 165kg
I honestly could have done another few reps and maybe even another set of the 165kg. It was hard but I still felt I had a lot of strength in me.

Abs

Superset
Cable Crunches
3 x 20 x 48.75kg

Weighted Knee Raises
12 x 15kg
10 x 15kg
10 x 15kg
My abs are in agony once again.

25mins mixed cardio.

 

[PrinceVegeta]

Damn huge squats there Freako! awesome work!

 

[El Freako]

I've just started very seriously thinking about doing a raw powerlifting comp sometime in the next 6 months before I head back to Ausvegas. It could be a bit of fun. There's even a good powerlifting gym in my area: http://www.british-barbell.co.uk/Default.htm.

Hmmm...

 

[tim290280]

Well you've got me on the squats! Good work!