El Freako: Staying North of Vag

[skindnef]

Damn Nice session man!! Congrats on the PB!!
I'm motivated now for my Morning session.
As far as the shoulder & "the relative ease of the PB "
Maybe, Rest does a body good.

 

[miamiracing]

holy shit, your bench is just off the hook

 

[h0ke]

Damn!! U are maybe the strongest girl I've ever seen. Very niice.

Spoiler

 

[El Freako]

Hey blokes, no internet at my new place yet so haven't been able to log.

Here's my last few sessions.

09/03

Lower ME

Box Squats
5 x 100kg
3 x 125kg
3 x 145kg
3 x 155kg
3 x 165kg
3 x 170kg (new PB for reps)
I entered the gym feeling a little bit of trepidation since the last time I did these on an ME day I was pinned by 160kg. Today was not such a day, I easily blasted my way past my previous failing point and I think I could have even tried for 180kg if I hadn't been pressed for time.

Cable Pull-throughs
10 x 26.25kg
10 x 36.25kg
10 x 36.25kg
10 x 36.25kg

Today was a very quick session because I could only have a very short lunch-break. Unfortunately abs and any accessory work were missed out.

 

[El Freako]

10/03

Upper ME

Speed Bench
3 x 85kg
3 x 85kg
3 x 85kg
3 x 85kg
3 x 85kg
3 x 85kg
3 x 85kg
3 x 85kg
No shoulder problems here thankfully.

Ultra-wide-grip Bench
5 x 100kg
5 x 120kg
5 x 120kg
5 x 120kg
5 x 120kg
These left my shoulder feeling a little sore but not too bad.

Pullups
10 x bw (wide-grip)
8 x bw (wide-grip)
8 x bw (wide-grip)
7 x bw (wide-grip)
6 x bw (wide-grip)
5 x bw (wide-grip)
4 x bw (wide-grip)
8 x bw (neutral grip)
6 x bw (neutral grip)
6 x bw (neutral grip)
4 x bw (neutral grip)
Awesome pump.

Superset
Skullcrushers
10 x 50kg
10 x 50kg
10 x 50kg

Seated Rear-delt Fly
12 x 10kg
12 x 10kg
12 x 10kg

A good session, although my shoulder was starting to bother me a bit too much on my last sets.

 

[El Freako]

11/03 - just some biceps, delts and cardio.

EZbar Curls
6 x 50kg
6 x 60kg
5 x 60kg
5 x 60kg
5 x 60kg

25mins cardio

(back at work where we have a set of shitty 10kg Dbs lying around the workshop)
Superst
Lateral Raises
12 x 10kg
12 x 10kg
12 x 10kg

Concentration Curls
15 x 10kg
12 x 10kg
12 x 10kg

10mins stair running.

 

[miamiracing]

heavy workout dude.. curls look awesome

 

[skindnef]

Nice session bro. Sucks not having internet at the new place yet.

 

[PrinceVegeta]

Nice going Freako! pb's everywhere!

 

[El Freako]

Lower DE

Box Squats
2 x 110kg
2 x 110kg
2 x 110kg
2 x 110kg
2 x 110kg
2 x 110kg
2 x 110kg
2 x 115kg
These felt harder than they should have, I assume I was still feeling a little taxed from Monday's efforts.

Good Mornings
5 x 105kg
5 x 105kg
5 x 105kg
5 x 105kg
5 x 105kg
No problemlo, no belt either.

(went to work, at lunch I did...)

Standing Cable Crunches
15 x 52kg
12 x 52kg
12 x 52kg
10 x 52kg
Did these on the lat pulldown and it made it a totally different experience. I couldn't brace my butt against anything like I normally do and everytime I crunched my feet would slide forward which was very annoying.

30mins cardio.

 

[jnutz19]

nice looking box squats Ben!!

 

[Hypocrisy86]

Congrats on the box squats, yet again an awesome job!

 

[wrestling lyon]

good work on those box quats man
they are a bitch

 

[El Freako]

Upper ME

CG Bench Press
5 x 100kg
3 x 120kg
3 x 130kg
3 x 140kg
I would like to have tried for more but my bad shoulder began to play up a bit. It felt considerably weaker too. I think this might be a PB for reps anyway, but I'm not sure.

JM Presses
6 x 70kg
6 x 70kg
4 x 70kg
4 x 70kg
Left arm still felt a lot weaker than my right.

O.G. T-bar Row
8 x 80kg
6 x 100kg
8 x 80kg
6 x 100kg
8 x 80kg
6 x 100kg
8 x 80kg
12 x 60kg
I didn't really like these, I couldn't get the position quite right.

Superset
Lying DB Tri-extensions
10 x 20kg
10 x 20kg

DB Shrugs
12 x 45kg
12 x 45kg

Rotator Cuff Complex
...


(back at lunch)
Triple-set
Hammer DB Curls
10 x 25kg
8 x 25kg

Reverse BB Curls
10 x 30kg
10 x 30kg

Machine Preacher Curls
10 x 35kg
8 x 35kg
Epic bicep pain!

25mins cardio + 2hrs labour at work.

 

[miamiracing]

great work man! lol at the t-bars well not everybody can be a beast at them

 

[philosopher]

Strong close grips m8. Hopefully your shoulders doesnt hold you back too much?

 

[Hypocrisy86]

Congrats, another awesome show of volume!

 

[El Freako]

Cheers for looking in blokes.

Today:
Lower ME

Good Mornings
5 x 80kg
5 x 100kg
3 x 120kg
3 x 130kg
3 x 140kg
3 x 150kg (new PB for reps)
I blasted my old 140kg PB easily. Also done without a belt because I accidentally left it at home.

Front Squats
6 x 100kg
5 x 100kg
5 x 100kg
4 x 100kg
4 x 100kg
Fuck these sucked, I hate front squats so, so much! I think I hurt my back doing these too. Damn lack of belt.

Superset
Standing Cable Crunches
12 x stack + 20kg
8 x stack + 20kg
7, 2 x stack + 20kg

Weighted Knee Raises
12 x 14kg
12 x 14kg
12 x 14kg

Seated Leg Curls
10 x 130?
10 x 130?
10 x 130?
Not sure of the weight. I guess it could be in pounds?

Good session today, although my back is still hurting.

 

[TJ]

I think you need to lay off the volume a bit...

 

[El Freako]

I think you need to lay off the volume a bit...

What's too high in volume?