El Freako: Staying North of Vag

[Samoan-Z]

You get days like that. Especially living on the edge.

I notice work stress, dehydration from sitting in airconditioning all day, restless sleep, too little sleep and what I ate the day before all impact greatly.

Sometimes it is just better to step back from a session and not hurt yourself.

He's right Freak, although this kinda stuff is just unavoidable it's going to happen. Best thing to do is to know when to step away and do better next session

 

[skindnef]

You get days like that. Especially living on the edge.

I notice work stress, dehydration from sitting in airconditioning all day, restless sleep, too little sleep and what I ate the day before all impact greatly.

Sometimes it is just better to step back from a session and not hurt yourself.

Great truth in these words. Like Kenny said, " Know when to walk away, Know when to run"
Keep on Keeping on brother!

 

[PrinceVegeta]

Sucks about the session man, jsut write it off as a really bad session, u will surely get it next time after the deload!

 

[Daniel Andersson]

You´ll do better next time Freako..everyone has days like that once or twice

 

[El Freako]

In the douche-bag gym today, heavier DBs but more guys who do their hair before coming to the gym.

Upper DE

Speed Bench
8 x 3 x 90kg
Strained my fucking shoulder and tricep again. I'm having no luck this week.

JM Presses
4 x 6 x 50kg
Went lighter than usual because of sore tri.

Bent Row
4 x 110kg
4 x 6 x 90kg
Didn't have the strength to go heavy on this today.

DB Press
3 x 10 x 42.5kg

Superset
A1. WG Pulldown
15 x 70kg
12 x 70kg
10 x 70kg

A2. Cable Pushdowns
15 x 45kg?
12 x 45kg?
12 x 45kg?
The weight on the stack was bullshit, it felt nowhere near 45kg.

Seated Hammer Curls
3 x 10 x 17.5kg

Superset
B1. YTW Complex
3 x 10 x 5kg
This was bloody hard with the 5kg Dbs.

B2. Internal Cable Rotations
12 x 17.5kg?
10 x 20kg? (too heavy on my sore shoulder)
12 x 17.5kg?
Again the weights on the stack are bullshit.

25mins cardio.

Not as bad a session as yesterday but still not great.

 

[wrestling lyon]

it's alright freako
sometimes you just hit a time when you're body isn't responding how you want it to
any idiot can push through a session and kill themself but it takes a smart person to know when to hold back and/or step away
you know you will get back to your normal self so don't stress on it
keep working hard

 

[miamiracing]

good work freako! how is your "new" plan going? any major improvements so far?

 

[Samoan-Z]

Nice volume on the DE.

 

[DriDDeRz]

Nice workout freako! *Points to my avater* GET YOUR FREAK ON!

How long will you stay on ur new workout routine bro

 

[El Freako]

Today I just did cardio and some RE delt work.

50mins cardio

Lateral Raises
3 x 12 x 10kg

 

[philosopher]

Bleh cardio but it has to be done once in a while. Nice going Freako. Keep up the good wok

 

[Samoan-Z]

Ugh.. Cardio.

Good work? lol.

 

[El Freako]

Ugh.. Cardio.

Good work? lol.

Just ignore my log on Wednesdays, there will be no heavy lifting to be found.

 

[tim290280]

Today I just did cardio and some RE delt work.

50mins cardio

Lateral Raises
3 x 12 x 10kg

Great stuff!

Did you wear your pink shirt while you did this session

 

[El Freako]

Great stuff!

Did you wear your pink shirt while you did this session

No it was brown, kind of poo coloured.

 

[Natureboypkr]

great work take care of that shoulder and tricep

 

[El Freako]

Lower DE

Box Squats
8 x 2 x 115kg
I was going to do 10 sets but I strained my shoulder early on in the sets. I hold the bar pretty tight on my back and should probably do some rotator cuff warm-ups before stepping under the bar in the future. Stupid fucking shoulder.

SLDL
5 x 115kg
4 x 5 x 125kg
I managed to keep an overhand grip for the first 4 sets and only had to go alternate for the last set.

Superset
A1. Standing Cable Crunches
10 x whole stack + 30kg
7 x whole stack + 30kg
5, 2, 2 x whole stack + 30kg
This was fucking heavy!

A2. Weighted Knee Raises
15 x 15kg
2 x 12 x 15kg

Lying Leg Curls
12 x 60kg
10 x 60kg
8 x 60kg

Weighted Side Bends
15 x 30kg
15 x 35kg
15 x 35kg

Standing Calf Raises
10 x 106kg
6 x 142kg
6 x 151kg
6 x 160kg
5 x 169kg
5 x 178kg

This was a vastly improved session compared to the beginning of the week, even with the shoulder pain.

 

[Skeptic]

Nice work mate, good to see an improvement on earlier in the week

 

[Samoan-Z]

Very nice session Freak, especially heavy cable crunches.

 

[El Freako]

Upper ME

CG Press
5 x 80kg
3 x 100kg
3 x 3 x 120kg
My shoulder started playing up again when I was unracking and racking the bar. I got a spotter for the heavy sets but had to pull up short at only 3 heavy sets because of the pain.

Lying Tri Extensions
6 x 50kg
2 x 5 x 50kg
4 x 50kg
Had to quit these early too because my entire left arm was aching badly.

Machine Supported Rows
3 x 10 x 86kg

Face Pulls
3 x 12 x 16.25kg

40mins cardio.

This session was a bit of a let down thanks to my arm. I just had to get out of the gym and let it rest so the pain would subside. Luckily next week is deload week so I'm not going to do any pressing movements whatsoever. Only back and rear delt work and tri pushdowns for upper days.