El Freako: Staying North of Vag

[Hypocrisy86]

congrats mate, keep it up. those SLDLs will be 150++++ SOON!

 

[El Freako]

Updated session:

Lower DE

Box Squats
2 x 105kg
2 x 105kg
2 x 105kg
2 x 105kg
2 x 105kg
2 x 105kg
2 x 105kg
2 x 105kg
1 x 110kg
1 x 110kg
Conventional stance again.

SLDL
5 x 120kg
5 x 125kg
5 x 130kg
4 x 135kg
4 x 140kg

Later on my lunch break...

Lying Leg Curls
15 x 50kg
12 x 55kg
8 x 60kg

Superset
Straight-leg Sit-ups (with 5kg medicine ball above my head)
26 x
20 x

Reverse Crunches
15 x
15 x

Cardio: 30mins plus all the stairs I could climb at work.

 

[PrinceVegeta]

Good session Freako, box squats look awesome!

 

[El Freako]

Upper ME

Pause Bench
10 x 60kg
5 x 90kg
3 x 120kg
3 x 140kg
3 x 145kg
I didn't go so well with these because I was sweating so much and my back kept on slipping on the bench, fucking my arch and and my groove totally. Hurt my shoulder in the last set.

JM Press
6 x 60kg (shithouse form because my shoulder was hurting)
6 x 50kg
6 x 50kg
6 x 50kg

HS Supported Row
12 x 50kg
10 x 100kg
6 x 150kg
5 x 150kg
8 x 110kg
8 x 110kg

(went to work, later on my lunch break...)

Supersets
A1. DB Row
10 x 45kg
10 x 45kg
10 x 45kg
8 x 45kg

A2. Seated BTN BB Press
15 x 45kg
12 x 45kg
10 x 45kg
10 x 45kg

B1. Shrugs (on HS Press machine)
12 x 110kg
12 x 150kg
12 x 150kg

B2. Lying BB Tri-extensions
12 x 30kg
12 x 40kg
10 x 40kg

C1. Seated Rear-delt Fly
12 x 8kg
12 x 10kg
10 x 10kg

C2. Seated Twist Curls
10 x 17.5kg
10 x 17.5kg
10 x 17.5kg

YTWLI Complex
2 sets

Cardio: boycotted lift + 1hr spent changing 2 fan belts.

 

[PrinceVegeta]

solid session man! wear a good t-shirt to avoid slipping on the bench!

Love your cardio :gaysign:

 

[El Freako]

Lower ME

Rack Pulls (from below the knee)
Warm-up with deads to a few 160kg singles
8 x 60kg
5 x 100kg
3 x 140kg
3 x 180kg
3 x 220kg
3 x 240kg (with straps)
fail x 260kg

Lying Leg Curl
10 x ?
8 x ?
8 x ?

Ghetto GHR
10 x bw
10 x bw
10 x bw

I skipped abs because me back started hurting, I think I pulled something on my failed attempt at 260kg. Will do them tomorrow.

 

[Skeptic]

Pussy


HUGE rack deads man!

 

[tim290280]

I thought you would have a bigger rack pull than that. You must have had an off day.

 

[PrinceVegeta]

Crazy rack pulls man!

 

[Lionheart]

Nice pulls bro.Hows the shoulder feeling?

 

[ironheart]

heavy pulls man. too bad not getting 260 up. i'm sure you have it in you to pull that. i'v actually never tried rack pulls, perhaps i'll give it a go on friday.

 

[L91]

strong rack pulls man

 

[El Freako]

I thought you would have a bigger rack pull than that. You must have had an off day.

I thought I should have been able to pull more too. I blame 3 days of boozing and chocolate eating.

Nice pulls bro.Hows the shoulder feeling?

The shoulder is doing ok, it occasionally plays up if I lose my form in presses. I'm stretching it often, doing prehab exercises regularly and avoid most overhead presses like the plague.

 

[Hane]

Bloody jealous to see all that weight fly around!
Great job!

 

[El Freako]

Upper RE

DB Press
10 x 50kg
8 x 50kg
6 x 50kg
5 x 50kg
6 x 50kg
Not a great start to the day, I had an epic hangover and it left me drained.

Lying DB Tri-extension
8 x 16kg
8 x 20kg
6 x 24kg
8 x 20kg
8 x 22kg
6 x 22kg

Standing BTN BB Press
10 x 34kg
10 x 42kg
8 x 46kg
8 x 46kg
8 x 46kg

Bent BB Row
10 x 60kg
8 x 100kg
8 x 100kg
2 x 120kg (lost grip)
5 x 120kg (+straps)
6 x 120kg
4 x 120kg
8 x 100kg

Wide-grip Lat Pulldown
10 x 150lb
8 x 175lb
8 x 182.5lb
8 x 182.5lb
6 x 182.5lb

Superset
A1. Close-grip Low-row
12 x 100lb
12 x 100lb
12 x 100lb

A2. Wide-grip Low-row
12 x 75lb
12 x 82.5lb
12 x 82.5lb

Cable Pressdown
10 x 100lb
8 x 125lb
8 x 125lb

Machine Preacher Curl
10 x 50lb
10 x 70lb
8 x 90lb
6 x 90lb
6 x 80lb
6 x 70lb
8 x 60lb

Shoulder Prehab
YTLWI Complex
Internal/External Cable Rotations
Face Pulls
2 sets each

Although the session started off bad I gained energy as it progressed. By the end I had an epic back pump going and I couldn't get my headphones out of my ears properly.

 

[Hane]

Man do you drink on weekdays?
Also how long did that session take?

Great job on keeping the motivation up!

 

[El Freako]

Man do you drink on weekdays?
Also how long did that session take?

Great job on keeping the motivation up!

It was Easter Monday, I had a long weekend. :gaysign:

Session took approx. 1.5hrs.

 

[Rageking]

who doesn't drink on weekdays

btw nice lifts pussy

 

[miamiracing]

good job bro.. but damn 1.5 hours for all that? i would cut the volume down a bit..

 

[Till]

Epic last workout. Pressing those 50 kgs like a piece piss and even with a hangover... I'm just in ave.
And btw. huge rack pulls, just be carefull, I think some for my lowerback pains that come from time to time, can be related to going too heavy on that move...

Otherwise keep it up and kick that irons ass - it deserves it.